Phosphorus

Important for strong bones and teeth, and kidney and nerve function. Plays a role in metabolic energy production and activation of B vitamins. Vital for niacin and riboflavin digestion.

Conditions that may be helped: Osteoporosis, atherosclerosis, arthritis, stress.

Depleted by: Antacids.

Deficiency signs: Decreased appetite, weight loss, overweight, fatigue and irregular breathing.

Toxicity signs: No known toxicity (except in cases of kidney disease).

Food sources: Nuts, seeds, whole grains, fish, meat, eggs, poultry.

Herbal sources: Peppermint, yellow dock, fennel, hops, chickweed, nettles.

Potassium

A primary electrolyte important for cells, regulating and controlling fluids, water and acid based (pH) balance inside cells. Important in regulating heartbeat. Influences muscular contractions and cramping.

Conditions that may be helped: Water retention, fatigue, high blood pressure, stroke, polio, mononucleosis, fracture.

Depleted by: Alcohol, coffee, sugar, stress, fasting, diuretics, laxatives, high salt intake.

Deficiency signs: Insomnia, constipation, general weakness, poor reflexes, acne, dry skin.

Food sources: Vegetables, fruits, whole grains, sunflower seeds.

Herbal sources: Peppermint, sage, catnip, hops, dulse.

Selenium

Selenium is an antioxidant and protects your body from free radical damage, and ensures enough oxygen for energy producing cells. It preserves tissue elasticity. May play a role in the metabolism of antioxidants like Vitamin E. Prostaglandin synthesis relies on selenium.

Conditions that may be helped: Angina, hypertension, stroke, cystic fibrosis, arthritis, infertility.

Depleted by: Chemical fertilizers, acid rain, processing and cooking foods, refining grains. Low selenium levels in soils affects selenium content in foods grown there.

Deficiency signs: Premature aging.

Toxicity signs: Hair loss, fingernail changes, nausea, abdominal pain, fatigue, irritability, diarrhea, peripheral neuropathy.

Food sources: Lobster, tuna, shrimp, ham, eggs, chicken, whole grains, breads, dairy products, cereals.

Herbal sources: Black cohosh, valerian, echinacea, kelp, ginseng, hawthorn berries, fenugreek, sarsaparilla, uva ursi.

Zinc

Required by over 100 enzymes that make DNA for cell replacement and protein synthesis from amino acids. Releases energy from glucose and fats. Makes hydrochloric acid in the stomach which is important for digestion. Involved in the production of sex hormones and thyroid hormone synthesis. Aids in the formation of collagen, a component of connective tissue.

Conditions that may be helped: PMS and menopausal symptoms, diabetes, osteoarthritis, rheumatoid arthritis, high blood pressure, heavy periods, skin conditions such as acne and eczema, combats effects of aging.

Depleted by: Alcohol, ERT, stress, infection.

Deficiency signs: Stretch marks, white spots in the fingernails, brittle hair and nails, poor wound healing, irregular menstrual cycles.

Toxicity signs: Nausea, diarrhea, vomiting, stomach upset. Therapeutic use of zinc should be restricted to six months, unless given by a nutritional practitioner, as zinc interferes with copper metabolism.

Food sources: Oysters, nuts, cashews, turkey, fish, wheat germ.

Herbal sources: Wild yam, chickweed, echinacea, nettles, sarsaparilla, skullcap, sage.

Other Nutrients

Bioflavonoids

Bioflavonoids work together with Vitamin C. This group of compounds protects connective tissues, and controls bruising and internal bleeding.

Conditions that may be helped: Osteoarthritis, rheumatoid arthritis, menopausal symptoms such as hot flashes and night sweats, hemorrhaging, premenstrual breast and water retention, anxiety, herpes of the mouth.

Food sources: Citrus fruits.

Herbal sources: Buckwheat greens, hawthorn fruits, rose hips, horsetail, blue green algae, elder berries.

Essential fatty acids

Essential Fatty Acids (EFA's) are not made in the body, for example linoleic acid. EFA's are vital as prostaglandin building blocks (precursors) that contribute to control and function of organs. EFA's help lubricate hair and skin, prevent dry skin and hair loss.

Conditions that may be helped: PMS and menopausal symptoms, osteoarthritis, rheumatoid arthritis, heavy periods.

Food sources: Nuts and seeds like flax, pumpkin, sesame, sunflower or wheat germ oil.

Appendix C:

Herbal Materia Medica

This Materia Medica focuses on herbs helpful for women's reproductive conditions. Some of the herbs listed below contain phytoestrogens and other hormone-like compounds that help correct hormonal imbalances. These plants are winners for your health and beauty because they work on many levels at the same time. I list the English or common name first, then the Latin name so you know exactly what you should be using.

While these herbs are wonderful medicines, they should only be taken at the appropriate times and in the correct amounts for specific conditions. Don't take herbs "just because." Sometimes medicinal herbs are contraindicated (shouldn't be taken) if you have a particular condition or are taking certain medications. A nursing or pregnant woman should never take herbs or anything else before talking to her physician. If you want to try herbs for a health problem, consult with a qualified herbalist or physician versed in herbalism first.

Alfalfa (Medicago sativa)

Alfalfa is a valuable nutritive herb with a high mineral and vitamin content; rich in beta-carotene, Vitamins C, D, E, K and B, calcium, phosphorus and potassium chlorophyll, protein, as well as phytoestrogens. It is useful for treating menopausal symptoms, arthritis, as a mild diuretic,