NUTRITIONAL SUPPORT FOR ENDOMETRIOSIS AND FERTILITY

Excerpted from the book "Endometriosis. A Key To Healing Through Nutrition" by
Dian Shepperson Mills and Michael Walter Vernon, due out in April 1999.
Element Books
ISBN 1-86204-300-0

"If the patient has been to more than four physicians, nutrition is
probably the answer". Abraham Hoffer MD Ph.D

by Dian Shepperson Mills

We hear so much about eating a 'balanced diet' that it all becomes a blur. After all, what is balanced for one person won't be correct for the next, due to body build, health status and their digestion and absorption capability. But how can what is eaten affect endometriosis? Rarely do people link what they eat with their state of health, however, those nutrients within food rule our state of health. So what needs to be eaten to help reduce the symptoms of endometriosis? The pain, PMS, to enhance fertility and reduce the bloating and abdominal and digestive problems? What do we know so far? We know that endometriosis requires oestrogen in order to grow. We know that some women with endometriosis may have oestrogen dominance where the oestrogen is out of balance with the progesterone. We know that some pesticides may be a problem for us. Often the immune system is not functioning normally and is not removing oestrogen implants as it probably should. We know too that the endometrial implants are producing their own supply of oestrogen and prostaglandins. Around the implants we have a lot of inflammation going on which may cause extreme pain for some. Often there is bowel and bladder involvement, some pain on intercourse and women can suffer from a terrible leaden fatigue which prevents them from living the life they wish. Some women struggle terribly with a sense of loss from the infertility they may be suffering. Period time, ovulation time, even just vacating the bowels can be excruciating agony. All in all endometriosis causes an awful lot of trauma. Often people struggle themselves with disbelief of all the pains and symptoms that are told to them. Endometriosis is not as easy as measles or a broken leg to treat. It is a systemic disease, and it may be an auto-immune disorder. We have to correct the cause of the disease but we are unsure of how it originates, so our only defense against it must be by attempting to regain our health through a healthy diet, rest and gentle exercise. Women need to listen to the messages which their body gives them. Illness is an imbalance and good nutrition can help to redress that imbalance.

What you can do is try to help yourself? You may or may not wish to try these suggestions. The nutrition path requires your cooperation. You have to make some changes. You have to meet the needs of your body half-way. You have to feed it and you have to love it better. It takes time. Maybe you have to work hard at this for 2-4-6 months. Inner strength may help you to reach this goal. Feeling well is a joy. Sometimes you look back and can hardly remember what being well is like. Only you can make this decision. Become informed so that the choice can be made from a point of knowledge. You need to persevere because your body wants to heal itself.
The main premise should be:

1. To eat as well as you can afford.
2. To buy the freshest food you can find.
3. To cook from fresh whenever possible or to eat fresh food in salads daily once the digestion can tolerate raw vegetables.
4. Eat as wide a variety of foodstuffs as possible, remembering that 'variety is the spice of life'.

The Mythical Balanced Diet

We need to understand the difference between natural and unnatural foods and how their nutrient content differs wildly; how different nutrients and supplements may be used to help the body through periods of illness. Maybe you can revise your food choice and give preventive medicine a chance. The link between your diet and health is strong. Once the body begins to be replenished with the nutrient based building blocks it needs to make the hormones and immune cells etc. then it can begin to fight off the endometrial implants. Poor diet and or poor absorption equals poor health. And we cannot expect a sick body to begin to heal until it has the tools it needs from within. Assess the nutrient content of your diet with the help of this chapter. Getting all the nutrients your body requires from your food can be helpful, but giving the body a boost from the use of supplements in the short term may help to speed up this process. Caroline Walker, dietitian, wrote in 1984 "that the importance of positively good food, above all when preparing for pregnancy is a message vital to the health of the child as well as the mother" ⁽¹⁾. You can fight the endometriosis and infertility by eating the best food available. It is the quality of the foods eaten which can make all the difference in how our body cells function, including the cells in the reproductive system. By eating fresh wholesome foods regularly you will be giving the body the fuel it needs to keep itself healthy. Fuel in this case includes the macro-nutrients (such as carbohydrates, proteins, fats and oils) and the micro-nutrients (the 52 known vitamins, minerals) plus the compounds known as phytochemicals which are contained in our foods. It is now recognized that dietary factors are closely linked with many other diseases. In fact the World Health Organization states that "over 30 per cent of all cancers are diet related" ⁽²⁾. The American National Academy of Sciences "estimates that 60 per cent of women's cancers are related to nutritional factors" ⁽³⁾. The healthy choice should be the easy choice. But in our world of fast food and convenience meals, the healthy choice may be the hardest. It takes time and effort to eat well, and not resort to 'snatch and grab' type meals. It takes conscious thought, "should I snack on fruit and nuts rather than cakes and cookies?" What is really needed is to sit down and analyze over the next four days all the foods eaten. Write down positively everything which was eaten, it may be a surprise when you see the whole picture and analyze eating habits and the diet, to see which foods to consider adding and those which need removing. "Research in 1991 showed that older women were more likely to eat traditional foods like boiled potatoes, milk puddings, butter and preserves and bought more vegetables, while younger women ate out more and also ate convenience foods such as snacks and burgers more often" ⁽⁴⁾. This calorie laden food as opposed to nutrient rich food leads to nutritional imbalances which have a domino effect on enzyme and hormone production. "Seventy-one per cent of adults questioned believe that the most important thing that they do to protect their health involves eating" ⁽⁵⁾. Choosing healthy food is the key we all hold in our hands. The word diet has connotations of limp lettuce leaves and starvation. But this isn't what is meant. A healthy diet is just a choice of fresh natural vibrant foods eaten in the appropriate quantities. And that is all you have to do really, just choose to eat fresh foods every day. Giving the body the vital vitamins and minerals it needs isn't difficult and here we will look at how to do just that. That is all there is to it, just buying and eating the best quality and freshest foods available. This is not a whacky diet all you have to do is eat fresh natural food. The digestive system is so important in the breakdown of oestradiol, the oestrogen which causes cell proliferation and is involved with uterine and breast cancers. Why do women with endometriosis need to be so concerned with the balance of oestrogen and progesterone, what are their effects?

Like everything in the body there is an action and an opposite reaction. Oestrogen and progesterone have to be in balance with one another as you can see from the list above. Body systems always try to create a balance. Your choice of food matters as it affects hormone production. You can help your body to heal itself . Nutrients are those substances within the foods which we physically ingest and are used in order to maintain body cells, to provide materials for growth and repair, to promote energy and hormone production, or are used in order to regulate these processes. Some substances in food such as caffeine and alcohol are not looked upon as nutrients as they have no role in body maintenance and indeed may hinder the body's search for stability and health. Indeed they are stimulants which can cause internal stress and with endometriosis this is the last thing you need.

VITAMINS AND MINERALS

Our first line of defense against endometriosis may come from our food.

VITAMIN C - ASCORBIC ACID
RDA: Adults: 60 mg OPTIMUM INTAKE: Adults: 500 mg
EFFECTS: Anti-oxidant, anti-viral, anti-bacterial, anti-histamine. Immune system. Fights Infection. Needed for collagen for skin, muscles, joints. Detoxifies pollutants. Protects against cancer. Necessary for energy and stress resistance. Supports adrenal function. For white blood cell function. Used in cells for energy production. Sperm production. Thins blood. Potentiates Clomid. Increases absorption of nutrients in the gut. Softens stools. Enhances phagocytosis. Needed for antibody production.
DEFICIENCY: Frequent colds & infections, lack of energy, bleeding gums, easy bruising, nose bleeds, slow wound healing. Causes poor uptake of iron.
HELPFUL: Bioflavinoids. Works with B vitamins, Co Q10 and iron to produce energy within cells. Vitamin E. Take with food. Iron is more effectively absorbed when vit C is around.
HARMFUL: Smoking (every cigarette burns up 25 mg vitC), alcohol, pollution, stress, fried food.
GOOD SOURCES: Black currants, berries, peppers, lemons, watercress, strawberries, oranges, grapefruit, new and sweet potatoes, cauliflower, broccoli, melon, cauliflower, spinach, tomatoes, savoy cabbage, green leafy veg, Jacket potato, kale, cantaloupe, honeydew, watercress, cabbage, turnip, peas, apple.

VITAMIN B1 - THIAMINE
RDA: Adults: 1.4 mg OPTIMUM INTAKE: Adults: 7.1 mg
EFFECTS: Energy production in cells. Brain function. Used in digestion by protein. Strengthens heart muscle alongside magnesium. Reproductive system, enrich womb lining, needed for ovarian hormones, Works liver enzymes which degrade oestrogen.
DEFICIENCY: Tender and weak muscles, eye pains, irritability, poor concentration, 'prickly' legs, poor memory, stomach pains, constipation, tingling hands, rapid heart beat. Reduces fertility. Depression, insomnia. Reduces endorphin production. Inhibits ovulation. Suppresses pain.
HELPFUL: B5, B complex vitamins, magnesium, manganese.
HARMFUL: Antibiotics, tea, coffee, stress, birth control pills, alcohol, alkaline agents e.g. baking powder, sulphur dioxide (preservative), cooking, food processing.
GOOD SOURCES: Peas, red kidney beans, milk, lamb, brown rice, oatmeal,
peanuts, pork, lamb, chicken, legumes (peas, beans, lentils), potatoes, watercress, mushrooms, most vegetables, lettuce, cauliflower, tomatoes, brussel sprouts, spring cabbage

VITAMIN B2 - RIBOFLAVIN
RDA: Adults:1.6 mg OPTIMUM INTAKE: Adults: 2.0 mg
EFFECTS: Turns fat, sugar, protein into energy. Repairs skin. Regulates body acidity. Hair, nails and eyes, works liver enzymes which degrade oestrogen. Needed for ovarian hormones
DEFICIENCY: Hormonal imbalances of oestrogen and progesterone, inhibits GnRH production for FSH and LH, burning/gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull/oily hair, eczema or dermatitis, split nails, cracked lips.
HELPFUL: B5, B vitamins and selenium. Take as B complex with food.
HARMFUL: Alcohol, contraceptive pill, tea, coffee, alkaline agents - baking powder, sulphur dioxide (preservative)], food processing.
GOOD SOURCES: Mackerel , mushrooms, potatoes, broccoli , muesli , natural
yogurt, skimmed milk, whole milk,green leafy vegetables, watercress, wholemeal bread, spring cabbage, blackcurrants, beans eggs, fish, tomato.


VITAMIN B3 - Niacin
RDA: Adults: 18 mg OPTIMUM INTAKE: Adults: 25 mg
EFFECTS: Energy production. Brain function. Skin. Balances blood sugar. Adjusts cholesterol levels.
DEFICIENCY: Lack of energy, diarrhea, insomnia, headaches or migraines, poor memory, anxiety, depression, irritability, bleeding gums, acne, eczema/dermatitis. Causes deficiency of folic acid and zinc.
HELPFUL: Works with B complex vitamins and chromium. Best taken with food.
HARMFUL: Antibiotics, tea, coffee, contraceptive pill and alcohol, refined sugars.
GOOD SOURCES: Canned tuna, smoked mackerel, roast turkey, roast chicken,
steamed salmon, lamb chop, wholemeal bread, cornmeal, potatoes, broccoli, mushrooms, tomatoes, carrots, fish, eggs, peanuts, avocado, prunes, cauliflower, cod, new boiled potatoes, cabbage

VITAMIN B5 - PANTOTHENIC ACID
RDA: Adults: 6 mg OPTIMUM INTAKE: Adults: 25 mg
EFFECTS: Energy production. Fat metabolism. Brain /nerves. Anti-stress hormones. Skin and hair. Anti-allergy vitamin. Support adrenal function. Needed for ovarian hormones
DEFICIENCY: Muscle tremors/cramps, apathy, poor concentration, burning feet/tender heels, nausea, lack of energy, exhaustion after light exercise, anxiety, teeth grinding.
HELPFUL: Other B complex vitamins. Biotin and folic acid. Best taken with food.
HARMFUL: Stress, alcohol, tea, coffee. Destroyed by heat, food processing.
GOOD SOURCES: Boiled eggs, mushrooms, grilled pork chop, lean meat, green
leafy vegetables, nuts, chicken, sea fish, eggs, wholemeal bread , celery, strawberries, tomatoes, boiled potato, baked cod, cabbage, beans, peas, watercress

VITAMIN B6 - PYRIDOXINE
RDA: Adults: 2 mg OPTIMUM INTAKE: Adults: 10 mg
EFFECTS: Protein digestion. Brain function. Sex hormone production GnRH in
hypothalamus. PMS, menopause. Anti-depressant and diuretic. Precursor to
progesterone and seretonin. Needed for macrophage function. Works enzymes in liver which degrade oestrogen. Natural diuretic . Needed for ovarian hormones. Improves immune function. Healthy blood and blood vessels. With zinc works in metabolism of EFA's
DEFICIENCY: Infrequent dream recall, water retention, tingling hands. Depression due to low serotonin levels, irritability, muscle cramps, lack of energy. Causes deficiency of B3 and B2. Anaemia. Poor immune system response. Cracks around the mouth and dermatitis on the face.
HELPFUL: Works with B complex vitamins, plus zinc and magnesium. Take with food and zinc.
HARMFUL: Alcohol, smoking, birth control pill, high protein intake, processed foods., penicillin. stress.
GOOD SOURCES: Bananas, turkey,oat bran, egg yolk, leeks, cod, trout, salmon, sardines, herrings, mackerel, tuna, kale, red kidney beans, broccoli, brussel sprouts, lamb chop, watercress, cauliflower, spring cabbage, carrots, beans, chicken, peas, potatoes, spinach, cantaloupe, onions, almonds

VITAMIN B12 - CYANOCOBALAMIN
RDA: Adults: 1mcg OPTIMUM INTAKE: Adults: 2mcg
EFFECTS: Use of protein. Helps blood carry oxygen. Essential for energy/nerves. Synthesis of DNA. Detoxifies tobacco smoke. Improves sperm count and motility
DEFICIENCY: Poor hair condition, eczema or dermatitis, mouth over sensitive, sterility.
HELPFUL: Works with folic acid. Best taken within B complex, with food.
HARMFUL: Alcohol, smoking, lack of stomach acid.
GOOD SOURCES: Lambs liver, sardines, tuna, plaice, Edam cheese, shrimp ,
eggs, lamb chops, whole milk, cheese, pork, miso paste, herrings, mackerel, cod, chicken leg (Tr)

VITAMIN B COMPLEX: FOLIC ACID
RDA: Adults: 200mcg OPTIMUM INTAKE: Adults: 800mcg
EFFECTS: Early development of brain and nerves, by 27th day of foetal development. Energy production. Reduces inflammation. Oestrogenic action. Improves immune function. Promotes cells to divide.
DEFICIENCY SIGNS: Eczema, cracked lips, prematurely greying hair, anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression.
HELPFUL: Works with other B complex vitamins, especially B12. Best supplemented as part of B complex with food. Relationship with zinc.
HARMFUL: High temperature, light, food processing, contraceptive pill.
GOOD SOURCES: Peanuts, spinach, green leafy vegetables, carrots, egg yolk,
apricots, melon, beans, pumpkin, hazel nuts, broccoli, walnuts, cauliflower, wholemeal bread, tuna, avocado, dark rye flour, corn tortilla


VITAMIN B COMPLEX: BIOTIN
RDA: Adults: 150mcg OPTIMUM INTAKE: Adults: 200mcg
EFFECTS: Important in childhood. Essential fats use, healthy skin, hair and nerves.
DEFICIENCY: Dry skin, poor hair condition, premature greying hair, sore muscles, poor appetite/nausea, eczema.
HELPFUL: Works with other B vitamins, magnesium and manganese. Best supplemented as part of a B complex with food.
HARMFUL: Raw egg white, fried food.
GOOD SOURCES: Almonds, oatmeal, eggs, herring, smoked mackerel, whole
milk, lamb, chicken, cheese, eggs, rice, tomatoes, boiled cauliflower, grapefruit, lettuce, peas, cherries, apples, white cabbage

VITAMIN A - RETINOL & BETACAROTENE
RDA: Adults: Retinol 800mcg Betacarotene 2,000mcg
OPTIMUM INTAKE: Adults: Retinol 800mcg Betacarotene 5,000mcg
EFFECTS: Healthy ski and cell membranes, protects against infections. Anti-oxidant. Immune system. Protects against cancers. Essential for night vision.
DEFICIENCY: Mouth ulcers, poor night vision, acne, frequent colds/infections, dry flaky skin, dandruff, thrush or cystitis, diarrhea. Menstrual cramps. Used inefficiently if thyroxine is low. Abnormality of sperm
HELPFUL: Works with zinc. Vitamin C and E help protect it. Best taken within a multi with food.
HARMFUL: Heat, light, alcohol, coffee and smoking.
GOOD SOURCES:RETINOL: Butter, single cream, hard cheeses, boiled egg, whole milk, fish liver oils
BETACAROTENE: Carrots, watercress, green and yellow vegetables, cantaloupe
melon, tomato, broccoli, dried apricots, white cabbage, tangerine

VITAMIN D - ERGOCALCIFEROL
RDA: Adults: 5 mg OPTIMUM INTAKE: Adults: 10 mg
EFFECTS: Strong and healthy bones by retaining calcium. Precursor to cholesterol, (which is the precursor to progesterone).
DEFICIENCY: Joint pain or stiffness, back ache, tooth decay, muscle cramps, hair loss.
HELPFUL: Exposure to sunlight t - vitamin D is made in the skin. Under these conditions dietary vitamin D may not be necessary. Vitamins A,C and E protect D.
HARMFUL: Lack of sunlight, fried foods.
GOOD SOURCES: Herrings, salmon, smoked mackerel, boiled egg , salmon, tuna, butter, hard cheese

VITAMIN E - D-ALPHATOCOPHEROL
RDA: Adults: 10 mg OPTIMUM INTAKE: Adults:100 mg
EFFECTS: Anti-oxidant, protecting cells from damage, including cancer. Helps to oxygenate red blood cells, preventing blood clots, improves wound healing and fertility, promotes healthy skin, reduces hot flashes, improves breast tenderness. Aids sperm. Thins blood. Anti-inflammatory action. Needed for antibody production.
DEFICIENCY: Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.
HELPFUL: Vitamin C and selenium.
HARMFUL: High temperature cooking, especially frying. Air pollution, contraceptive pill, excessive intake of refined or processed fats and oils.
GOOD SOURCES: Sunflower seeds, soya beans, cold-pressed olive and safflower and sunflower oils, broccoli, sprouts, green leafy veg, spinach, wholegrain cereals, rye, hazelnuts, almonds, peanuts, avocado, salmon, eggs, asparagus, tuna, bananas, brown rice, peanuts, oatmeal, carrots, peas, pilchards, runner beans

VITAMIN K - PHYLLOQUINONE
RDA: Adults 1mcg/kg/day. Sufficient amounts made by beneficial bacteria in the gut.
OPTIMUM INTAKE: Adults:10mcg
EFFECTS: Controls blood clotting. Anti-inflammatory effect. Strong bones.
DEFICIENCY: Hemorrhage (easy bleeding), osteoporosis
HELPFUL: Healthy intestinal bifido bacteria, then no need for dietary source.
HARMFUL: Antibiotics, hormone treatments. For infants, lack of breast-feeding.
GOOD SOURCES: Cauliflower, brussel sprouts, lettuce, beans, peas, broccoli,
cabbage, potato, watercress, corn oil, tomatoes, milk

MINERALS

CALCIUM
RDA: Adult 800 mg OPTIMUM INTAKE: Adult 1,000 mg
EFFECTS: Health of the heart, nerves, muscles, skin, bones and teeth. Relieves aching muscles, bones, menstrual cramps. Classic complement pathway. Needed for ovarian hormones. Speeds up macrophages in fever.
DEFICIENCY: Muscle cramps, insomnia or nervousness, joint pain, arthritis, tooth decay, high blood pressure
HELPFUL: Works with magnesium and vitamin D, boron. Phosphorus must be in ratio to calcium.
HARMFUL: Caffeine depletes the body of magnesium. Stress causes excretion.
Hormone imbalances, alcohol.
GOOD SOURCES: Kelp, Gouda cheese, Hard cheese, sardines, almonds, whole
milk, sunflower seeds, green beans, wholemeal bread, boiled cabbage, natural yogurt, carob flour, rhubarb, corn, prunes


MAGNESIUM
RDA: Adult 300 mg OPTIMUM INTAKE: Adult 300 mg
EFFECTS: Strong bones and teeth. Regulates and relaxes smooth muscles, uterine muscle, heart muscle. Central nervous system calmative. Energy production. Carbohydrate metabolism. Works 300 enzymes in the body. Alternative complement pathway. Strengthens cell membranes. Used by 300 enzymes (30 enzymes for cell growth). Promotes sleep. Regulator of temperature in thyroid function. For red blood cells. Natural diuretic. For ovary function. For myelin sheath. Softens stools. Needed for antibody production.
DEFICIENCY SIGNS: Muscle spasms, insomnia, nervousness, high blood pressure, irregular heart beat, constipation, fits/convulsions, hyperactivity, depression, miscarriage, mutagenic changes in sperm, infertility
HELPFUL: Vitamin B1 and B6 and zinc
HARMFUL: Large amounts of calcium, vitamin D, proteins and fats decrease magnesium absorption. Fizzy drinks. Alcohol.
GOOD SOURCES: Kelp, Sunflower seeds, wheat germ buckwheat, millet, green
beans, barley, crab, bananas, yams, blackberries, broccoli, cauliflower, carrot, sweetcorn, dried figs, aubergines, chicken, onions, apples celery, lettuce, fresh peas, almonds, Brazil nuts, peanuts, oatmeal,wholemeal bread, soya beans, brown rice, garlic, raisins, peas, baked potato in skin, crab, tuna

IRON
RDA: Adults: 14 mg OPTIMUM INTAKE: Adults: 15 mg
EFFECTS: Iron helps transport oxygen to all cells for energy production., red blood cells, precursor for interleken 1 production, needed by macrophages to work . Needed for ovarian hormones. Needed for antibody production.
DEFICIENCY SIGNS: pale skin, sore tongue, fatigue, or listlessness, loss of appetite or nausea, heavy periods or blood loss, infections, impairs cell-mediated immunity, natural killer cells stop recognizing tumor formation
HELPFUL: Vitamin C increases iron absorption, and vitamin E, also calcium if balanced but not in excess
HARMFUL: Oxalic acid in spinach, tea, antacids, soya protein, wheat bran, high zinc intake, phosphates in soft fizzy drinks, food additives
GOOD SOURCES: Sunflower seeds, almonds, dried prunes, raisins, Brazil nuts , walnuts, oat bran, pumpkin seeds, sunflower seeds, millet, parsley, almonds, cashews, dried dates, pecans, eggs, lentils, tofu, peas, brown rice, pork, lamb chop, red kidney beans, sesame seeds, wholemeal bread, cottage cheese, apples


ZINC
RDA: Adults: 15 mg OPTIMUM INTAKE: Adults: 25 mg
EFFECTS: Works over 200 enzymes in the body (20 in the brain). Protein synthesis. Carbohydrate metabolism. DNA synthesis. Healing - skin health, Strong antibodies. Insulin production. Healthy sperm and ova. Alcohol metabolism. Sex hormones production GnRH in hypothalamus, testosterone in testes. For ovarian function. Stomach acid. Helps with dyslexia & anorexia. For cell-mediated immunity. Helps convert EFA's to prostaglandins. Natural diuretic. Anti-inflammatory.
DEFICIENCY SIGNS: Poor sense of taste or smell, white marks on fingernails,
frequent infections, stretch marks, acne/greasy skin, low fertility, pale skin, tendency for depression, loss of appetite. Infertility.
HELPFUL: Vitamin B6 and magnesium, Vitamins A and C
HARMFUL: Phytic acid in wheat prevents uptake, high calcium intake, low protein intake, alcohol, white sugar prevent uptake, stress. Lead, cadmium, aluminum, iron, manganese. High copper. High oestrogen. Fizzy drinks. High meat and dairy food intake.
GOOD SOURCES: Fresh oysters, ginger root, lamb chops, pecan nuts, haddock,
green peas, shrimps, turnip, parsley, potatoes, Brazil nuts, boiled egg, wholemeal bread, rye crispbread, oatmeal, peanuts, almonds, walnuts, sardines, chicken, buckwheat, hazelnuts, tuna, garlic, carrots, corn, grape juice, olive oil, cauliflower, spinach, cabbage, lentils, butter, lettuce, cucumber, spices, chicken leg


CHROMIUM
RDA: Adults: 25mcg OPTIMUM INTAKE: Adults: 100mcg
EFFECTS: Strengthens heart, balances blood sugar, improves lifespan, balances cholesterol, turn glucose into energy, makes insulin work effectively, aids building of new proteins
DEFICIENCY: Excessive/cold sweats, irritability after 6 hours without food, need for frequent meals, cold hands, drowsiness during the day, excessive thirst, 'addicted' to sweet foods, problems with cell renewal
HELPFUL: Vitamin B3, improved diet and exercise.
HARMFUL: Refined sugars and flours, additives and pesticides, petroleum products, processed foods,
GOOD SOURCES: Wholemeal bread, rye bread, oysters, potatoes, wheat germ,
green peppers, eggs, chicken, apples, butter, parsnips, cornmeal, lamb chops, Swiss cheese , bananas, spinach, pork, carrots, shrimps, lettuce, orange, green beans, cabbage, mushrooms, strawberries

SELENIUM
RDA: Adults: 60mcg OPTIMUM INTAKE: Adults: 100mcg
EFFECTS: Protects against cancer. Disarms FoR's, Boosts the immune system.
Needed by thyroid gland. Potentiates iodine. Anti-inflammatory effects. Anti-oxidant. Needed for prostaglandin production. Sperm production. Ovarian function. Antibody production. Protects the liver. Detoxifies pollutants
DEFICIENCY: Family history of cancer, signs of premature aging, cataracts, high blood pressure, frequent infections, infertility. Low sperm count.
HELPFUL: Vitamins A, C and E, iodine
HARMFUL: Mercury, cadmium, lead
GOOD SOURCES: Butter, herrings, wheat germ, Brazil nuts, apple cider vinegar, scallops, barley, wholemeal bread, lobster, shrimps, kipper, tuna, shrimps, oats, crab, whole milk, oysters, broccoli, cod, brown rice, lamb, turnips, garlic, orange juice, egg yolk, chicken, Swiss cheeses, cottage cheese, radishes, pecans, almonds, hazelnuts, green beans, onions, carrots, cabbage

IODINE
RDA: Adults: 150mcg OPTIMUM INTAKE: Adults: 500mcg
EFFECTS: Essential for thyroid glands (controls the body's metabolism), Vitality,
stable weight, sex organ development, ovarian function, strong teeth, good circulation, temperature regulation. Ovarian function.
DEFICIENCY: Breast cancer, lack of energy, hypothyroidism, weight gain, bulging eyes, brittle nails, low resistance to infection, fuzzy brain, obesity, a cough which does not quit., relives fibrocystuc breast with selenium and vit E
HELPFUL: Selenium, magnesium, copper, manganese
HARMFUL: Low fish diet, low vegetable intake, imbalance of calcium and phosphorus, low selenium intake.
GOOD SOURCES: Shrimps, scampi, haddock, halibut, oysters, cod, salmon, sardines, pineapple, strawberries, tuna, boiled egg, peanuts, natural yogurt, hard cheeses, pork chop, lettuce, spinach, green peppers, butter, cream, cottage cheese, lamb, raisins, fried onions

MANGANESE:
RDA: Adults: 2.5 mg OPTIMUM INTAKE: Adults: 15 mg
EFFECTS: Used in energy production; bone formation; protein metabolism; metabolisms of fats and cholesterol production; SOD (super oxide dismutase) needs manganese to fight FoR damage and protects the cell membrane; formation of thyroxine, protects mitochondria; required by liver
DEFICIENCY: Reduced fertility due to defective ovulation; rheumatoid arthritis, cancer, leads to calcium deposition in arteries and soft tissue; abnormal bone and cartilage; backaches; sore knees; glucose intolerance; birth defects; growth retardation; inner ear balance; convulsions, epilepsy; irregular heartbeat; weight loss, dermatitis, loss of hair colour.; reduced levels of dopamine; high copper levels; testicular degeneration; inhibits synthesis of cholesterol
HELPFUL: lecithin, choline, increase liver uptake,
HARMFUL: Excess calcium, phosphorus, iron, cobalt, zinc and copper, pesticides and insecticides; milling process for grains; soya protein
GOOD SOURCES: Pecans, brazil nuts, almonds, barley, rye, buckwheat, split
peas, wholewheat,, walnuts, fresh spinach, peanuts, oats, raisins, Swiss cheese, corn, cabbage, peaches, butter, tangerines, peas, eggs, beets, coconut, apples, oranges, pears.

DEFINITIONS

GOOD SOURCES
Foods with the highest nutrient levels per calorie are listed in descending order. So the first foods are the best. All foods listed are excellent sources of these vitamins.

DEFICIENCY

When the body lacks optimal levels of vitamins it cannot work
efficiently. Early warning signs such as joint pains, headaches, rashes, bloating etc. suggests your nutrient intake from diet and supplements may need increasing.

RDA
These figures are based on the European Union figures, and in the case where they don't exist on McCance and Widdowson (RDA's Recommended Dietary Allowances). These are the levels designed to prevent serious vitamin deficiency. They are not necessarily optimal intakes.

OPTIMUM INTAKE
These are Optimal Nutrient Allowances derived from research testing the level of vitamins needed for optimal health from the book, "What is Optimum?" by Dr. Cheraskin. NB. You should only ever take a B complex, never just one B vitamin on its own as they tend to compete with each other. If you need extra of one, say B6, you should take a B complex plus an amount of B6. Taking any one of the B vitamins alone is a bad idea as it will knock down the availability of the rest.

HELPFUL
Vitamins and minerals need each other in order to work. Eat a healthy, whole food diet as priority and if you are ill supplement a good multivitamin and mineral, before adding extra nutrients.

HARMFUL
Our diet and environment expose us to 'anti-nutrients'. The more of these you're exposed to the higher your need for supplements.

REFERENCES

Endometriosis

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2. Doll R, Peto R. '"Causes of Cancer' Oxford University Press, Oxford UK 1981
3. Silverberg E. Cancer Statistics, 1985. Cancer J for Clinicians35 (1): 19, 1985).
4. Buss DH. 'Food Patterns in the British Isles'. MAFF Ministry of Food and Farming London UK. Ann Nutri Metab: 35 (Suppl) : 12-21 1991
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The 15th Century proverb which summarizes the purpose of medicine is "To cure sometimes, to relieve often, to comfort always'.

'It is only with the heart that one can see rightly, what is essential is invisible to the eye'
The Little Prince.