Vitamin and Mineral Sources From Herbs

Vitamin and Mineral Sources From Herbs
Vitamin and Mineral Sources from

Herbs
By Dr. Thomas Stearns Lee, NMD
Herbs can be a good source of many valuable nutrients. Here is a list of herbs that supply commonly
needed nutrients.
Vitamin A Alfalfa, Burdock, Cayenne, Dandelion, Garlic,

Kelp, Marshmallow, Papaya, Parsley, Pokeweed,
Raspberry, Red clover, Saffron, Watercress,
Yellow dock
Thiamine (B1) Cayenne, Dandelion, Fenugreek, Kelp, Parsley,

Raspberry
Riboflavin (B2) Alfalfa, Burdock, Dandelion, Fenugreek, Kelp,

Parsley, Raspberry
Niacin (B3) Alfalfa, Burdock, Dandelion, Fenugreek, Kelp,

Parsley, Sage
Pyridoxine (B6) Alfalfa, Wheat, Corn, Mugwort
Cobalamine (B12) Alfalfa, Kelp
Vitamin C Alfalfa, Burdock, Boneset, Catnip, Cayenne,

Chickweed, Dandelion, Garlic, Hawthorn Berry,
Horseradish, Kelp, Lobelia, Parsley, Plantain,
Pokeweed, Papaya, Raspberry, Rose Hips,
Shepherd's purse, Strawberry, Watercress, Yellow
Dock
Vitamin D Alfalfa, Watercress
Vitamin E Alfalfa, Dandelion, Kelp, Raspberry, Rose hips,

Watercress
Vitamin K Alfalfa, Plantain, Shepherd's purse
Rutin Dandelion, Rose hips, Rue
Calcium Coltsfoot, Chive, Chamomile, Caraway seed,

Cleavers, Dandelion, Dill, Horsetail, Meadow
sweet, Mistletoe, Nettles, Parsley, Pimpernel,
Plantain, Poppy seed, Raspberry, Shepherd's
purse, Silverweed, Watercress, Yellow dock
Chlorophyll Alfalfa, most leafy green potherbs
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Vitamin and Mineral Sources From Herbs
Chlorine Alfalfa, Dandelion, Dill stems, Fennel stems,

Goldenseal, Kelp, Myrrh, Nettles, Parsley,
Plantain, Raspberry, Uva ursi, Watercress,
Wintergreen
Copper Agar-agar, Dandelion, Dulse, Kelp, Liverwort,

Nettles, Parsley, Sorrel
Fluorine Corn silk, Dill, Garlic, Horsetail, Plantain,

Watercress
Iodine Dulse, Garlic, Irish moon, Kelp, Sarsaparilla,

Mustard, Parsley
Iron Alfalfa, Burdock, Blue cohosh, Cayenne,

Dandelion, Dulse, Kelp, Mullein, Nettles, Parsley,
Pokeweed, Rhubarb, Rose hips, Yellow dock
Magnesium Alfalfa, Blue cohosh, Carrot leaves, Cayenne,

Dandelion, Dill, Kelp, Mistletoe, Mullein, Nettles,
Peppermint, Primrose, Raspberry, Skullcap,
Walnut leaves, Willow, Wintergreen, Manganese,
Agar-agar, Bladderwrack, Burdock, Dulse, Kelp,
Nettles, Sorrel, Strawberry leaves, Wintergreen,
Yellow dock
Phosphorus Alfalfa, Blue cohosh, Calamus, Calendula,

Caraway, Cayenne, Chickweed, Dandelion, Garlic,
Irish moss, Kelp, Licorice, Parsley, Purslane,
Pokeweed, Raspberry, Rhubarb, Rose hips,
Watercress, Yellow dock
Potassium Alfalfa, Blue cohosh, Birch, Borage, Chamomile,

Coltsfoot, Comfrey, Centaury, Dandelion, Dulse,
Eyebright, Fennel, Irish moss, Kelp, Mistletoe,
Mullein, Nettles, Papaya, Parsley, Peppermint,
Plantain, Primrose, Raspberry, Shepherd's purse,
White oak bark, Wintergreen, Yarrow
Selenium Kelp, most seaweeds
Silicon Alfalfa, Blue cohosh, Burdock, Chickweed, Corn

silk, Flaxseed, Horsetail, Kelp, Nettle, Poppyseed,
Raspberry, Sunflower seed
Sodium Apple tree bark, Alfalfa, Cleavers, Dandelion, Dill,

Dulse, Fennel, Irish moss, Kelp, Mistletoe,
Nettles, Parsley, Shepherd's purse, Thyme
Sulphur Alfalfa, Burdock, Cayenne, Coltsfoot, Eyebright,

Fennel, Garlic, Irish moss, Kelp, Mullein, Nettles,
Parsley, Plantain, Raspberry, Sage, Shepherd's
purse, Thyme
Zinc Kelp, Marshmallow
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Food Sources of Mineral Nutrients
Food Sources
of Mineral Nutrients
Here is a list of good food sources for a number of important minerals that are an essential part of good
nutrition.
Calcium
Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame
seeds, brazil nuts, cashews, papaya, avocados, celery.
Chromium
Brewers yeast, clams, cheese, corn oil, whole grains.
Copper
Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap molasses.
Iodine
Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges.
Iron *
Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds,
parsley, grapes, watercress.
Magnesium
Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables.
Manganese
Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, leafy green
vegetables.
Phosphorus
Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds.
Potassium
Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges,
papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts.
Sodium
Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafoods, lima beans, okra,
pumpkins.
Sulphur
Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.
Zinc
Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast.
* NaturoDoc Note: Iron has been found to be problematic for people who have high levels from their
diet and environment. Many mineral supplements are now formulated without iron because of its
inflammatory and toxic effects on some people
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Vegan Protein Sources

By Thomas Stearns Lee, NMD
Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as
you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need,
by themselves or in combination with one another.
Foods listed below are considered complete proteins, meaning they contain all of the essential amino
acids:
● Nuts
● Soy foods, such as tofu, tempeh, miso, and soy milk
● Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a
variety of them
● Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins
● Beans and legumes, especially when eaten raw
● Spirulina and chorella (blue-green algae), which are over 60 percent protein
Common Sources of Essential Amino Acids

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish,
spinach, turnip greens.
Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips,
nutritional yeast.
Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley,
parsnips, squash, tomatoes, turnips, nutritional yeast.
Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap
beans, spinach, turnips, nutritional yeast.
Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and
lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).
Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives,
dock (sorrel), garlic, horseradish, kale, watercress.
Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion
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greens, parsley, spinach, turnip greens.
Leucine: Avocados, papayas, olives, coconut, sunflower seeds.
Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.
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Aspartame Dangers
Aspartame
A Bitter Sweetener
From Complementary Health
Aspartame, known to the public as NutraSweet, Equal, and Spoonful, has been the subject of
controversy since it first became an ingredient in food products in 1981. In 1985, Americans used 800
million pounds of Aspartame, with an average intake of 5.8 pounds per person. They consumed more
than 20 billion cans of aspartame-sweetened soft drinks in 1985 alone.
A study of available literature on the subject reveals that over the years more and more indications have
arisen that suggest that the public is at great risk through its repeated use. Serious consideration should
be given to discontinuing the ingestion of aspartame until the safety or lack thereof is firmly established.
For this article, the Complementary Medicine Association interviewed authorities George Schwartz, M.D.
and Mary Nash Stoddard. Dr. Schwartz is a trauma surgeon and the author of In Bad Taste: the MSG
Syndrome. Ms. Stoddard, editor of The Deadly Deception, founded the Aspartame Consumer Safety
Network and the worldwide Pilot's Hotline for reporting adverse reactions to aspartame. We will also
refer to a comprehensive text entitled Excitotoxins: The Taste That Kills by Russell L. Blaylock, MD. We
are grateful to these individuals for their support.
What does aspartame do?

First, aspartame releases aspartate during digestion. Aspartate is a neurotransmitter used by the
neurons in the brain. It is a type of excitatory amino acid. Excitatory amino acids are normal and
necessary brain chemicals, and as such, they are allowed to cross the blood-brain barrier. Aspartate, the
principal chemical component of aspartame, is a neurotransmitter and a type of excitatory amino acid.
It is a natural and necessary body chemical. Neurotransmitters cross the blood-brain barrier.
The blood-brain barrier is designed to protect the brain from the invasion of harmful chemicals. When
normal neurotransmitters such as aspartate and glutamate cross this barrier in excess, they will cause
poisoning and lead to the death of the nerve cells within the brain and spinal cord. The blood-brain
barrier cannot discern the amount that is needed from too much. So these neurotransmitters can build
up undetected until a toxic level is reached. This accumulation seems to be particularly insidious in its
effect on the developing brains and nervous systems of children.
"The nervous system is designed to control the concentration of excitatory amino acids in the fluid
surrounding the neurons, the extracellular space. The main ones concerning us are glutamate and
aspartate. The nervous system does this by pumping the excess back into glial cells which surround the
neurons and supply them with energy. While this pumping system is very efficient, it uses enormous
amounts of ATP, a high-energy compound that all cells in the body use for energy.
"If energy production is reduced in the brain, the protective pumps begin to fail and glutamate begins to
accumulate in the space around the neuron, including the area of the synapse. If the energy is not
restored the neurons will burn up; they are literally excited to death."1
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Aspartame Dangers
What are the risks to children who consume excess aspartame?

The protective enzymes in a baby's brain are still immature, and therefore are unable to effectively
detoxify the excitotoxins that enter its brain. This would mean that in the case of a pregnant woman
eating meals high in excitotoxin taste enhancers, the baby could be exposed to these high glutamate
levels for many hours. It is not unreasonable to assume that mothers will eat several meals and snacks
containing various forms of excitotoxins such as MSG, hydrolyzed vegetable protein, and aspartame.
This could produce a high concentration of glutamate exposure in the baby's brain several times a day.
Also significant is the fact that the immature brain is four times more sensitive to the damaging effects of
excitotoxins than the adult brain. Thus, following a dose of MSG, the baby's blood level of glutamate
may remain high for many hours. Since no experimental work can be done on pregnant women or
children, we must look to animal research studies for some clues.
"In a study with mice and rats Toth and Lajtha found that, when giving aspartame and glutamate either
as single amino acids or as liquid diets over a prolonged time (several hours to days), they could
significantly elevate brain levels of these supposedly excluded excitotoxins. Brain tissue levels of aspartic
acid rose as high as 61% and glutamate levels rose 35% in brain tissue over prolonged feeding...
Humans are exposed to high concentrations of excitatory food additives throughout the day by
consuming a variety of processed foods and diet drinks."2
Plasticity of the brain is important in the learning process. Even when the baby is in the womb, the brain
of the infant is being stimulated by sounds, touch, and even light, causing changes in the brain's
structure in important ways. Babies move and play with their toes, suck their thumbs, and react to
noises and music after only six weeks in the womb. All of this stimulation causes the pathways in the
brain to change and develop.
At birth the baby's brain chemistry functions homogeneously -- the biochemical reactions occur evenly
throughout the brain. But soon after birth, the brain undergoes a rapid acceleration in growth and
function. During this period the level of glutamine, the precursor of glutamate, rises very rapidly in
some of the areas of the brain. Glutamate helps to regulate the development of the wiring of nerves in
the new brain. As the child grows, even beyond teen years, these developing connections grow as well.
This process of molding the brain continues throughout life, but the majority of growth takes place within
0-7 years of life. During these critical years, if unborn and young children are fed drinks or food
containing aspartame, over-stimulation can occur.
It is important to appreciate that many of the toxic effects of excitatory amino acids occur at a time
when no outward symptoms develop. The child does not become sick or throw up, or have any behavior
that would alert the parents that something is wrong.3
How was aspartame approved?

Dr. Schwartz was asked to elaborate on a statement attributed to former Senator Metzenbaum, now of
the Consumer Federation of America in Washington, DC who said, "The approval process of aspartame
has had a questionable history."
Dr. Schwartz: "When aspartame was first introduced for approval by the FDA, it was considered to be a
sweetener, not an additive or a drug, and with a great deal of lobbying, the discussions were propelled
through the approval proceedings, and the numerous case reports from individuals with adverse
reactions were ignored."
From Dr. Blaylock's book we learn that, "In 1975 the drug enforcement division of the Bureau of Foods

Aspartame Dangers
investigated the G. D. Searle company as part of an investigation of "apparent irregularities in data

collection and reporting practices." The director of the FDA at that time stated that they found "sloppy"
laboratory techniques and "clerical errors, mixed-up animals, animals not getting the drugs they were
supposed to get, pathological specimens lost because of improper handling, and a variety of other errors,
(which) even if innocent, all conspire to obscure positive findings and produce falsely negative results."
"The drug enforcement division carried out a study under the care of agent Jerome Bressler concerning
Searle's laboratory practices and data manipulation. This important report was buried in a file cabinet,
never to be acted on by the FDA.
"Although aspartame-produced tumors in rats do not equal tumors in humans, after aspartame
consumption began, there have been more brain tumors. In the years 1973 to 1990, the number of
brain tumors in people over sixty five has increased by 67 percent (National Cancer Institute SEER
Program Data)."4
Is it proven that people drinking, or eating artificial sweeteners

don't lose weight?
Mary Stoddard says, "It's well documented that excitotoxins like aspartame have the reverse affect on
weight. People drinking diet drinks and eating diet food will get more hungry. The FDA no longer allows
manufacturers of diet supplement drinks and foods containing aspartame to label them as weight
reduction products, but requires that they be labeled as diet drink or diet food. A study of 80,000
women who use sweeteners were evaluated through the Centers for Disease Control. It was found that
they gained rather than lost weight using artificial sweeteners."
Why do pilots need to avoid aspartame?

Mary Stoddard explains, "In a letter to the editor and in one article published in the United States Air
Force AirMen's News, it was noted that aspartame ingestion causes elevated spiking on the EEG,
resulting in grand mal seizures and blackout episodes in the cockpit. Dozens have lost their jobs due to
aspartame-related medical problems."
How does aspartame affect vision?

Dr. Schwartz states, "Diet drinks with aspartame release small amounts of methanol when the
aspartame is broken down through digestion in the small intestine. It is well documented that methanol
interrupts the retina and optic nerve transmissions and causes visual problems. Even though the FDA
has thousands of cases of visual disturbances on record from individuals drinking too many diet drinks
with aspartame, there have been no formal, unbiased, scientific studies done. Vision studies need to be
done."
Is there a known connection between increasing consumption of

diet drinks and headaches?
In the New England Journal of Medicine, Dr. Donald R. Johns reported what appeared to be a connection
between a case of migraine and the consumption of large amounts of a beverage containing
NutraSweet™. A thirty-one-year-old woman with a known history of well-controlled migraine headaches
began drinking six to eight 12-ounce cans of diet cola sweetened with NutraSweet, 15 tablets of
aspartame, and other foods containing aspartame (approximately 100 to 1500 mg) daily. About two
hours after ingesting the drinks, she noticed stomach upset and a throbbing headache. When taken off

Aspartame Dangers
aspartame, she noticed steady improvement and eventually the headaches disappeared altogether.
In the May 1988 issue of the New England Journal of Medicine, two letters appeared from the following
physicians regarding headaches and aspartame. In the first, Dr. Richard B. Lipton and coworkers at the
Montefiore Headache Unit reported that, in their studies using 171 patients, 8.2 percent of the patients
who had headaches were sensitive to aspartame. They found that stress and tension also trigger
migraines and other headaches. Dr. Lipton concluded that "sufferers of migraines or other vascular
headaches should be warned to avoid NutraSweet." If you are a person who suffers headaches from low
blood sugar levels, you also should avoid excitotoxins, including aspartame, because they aggravate
5
hypoglycemia."
A group of headache sufferers who have identified aspartame as the trigger setting off their headaches
where given 30 mg/kg/day to study their aspartame sensitivity under double-blind controlled conditions.
Of a total of 32 subjects, randomized to receive aspartame and a placebo in a two-treatment, four-period
crossover design, "18 completed the full protocol, and 7 completed part of the protocol before
withdrawing due to adverse effects. Three withdrew for other reasons. Two were lost to follow-up; one
was withdrawn due to noncompliance, and one withdrew and gave no reason. Each experimental period
lasted 7 days. Individuals receiving aspartame reported having headaches on 33 percent of the days as
6
compared with 24 percent for the placebo treatment group (p = 0.04)."
Individual subjective evaluation of aspartame versus placebo was shown to be statistically significant. It
appears that some people are particularly susceptible to headaches caused by aspartame and may want
6
to limit their consumption."
Is there an aspartame connection to other health conditions?

In treating stroke victims, researcher Roger Simon has shown that energy-starved neurons are infinitely
more vulnerable to excitotoxin damage. There are a growing number of conditions affecting the nervous
system that are related to accumulations of excitotoxins. Excess excitotoxins can have a devastating
effect on the nervous system.
Dr. Blaylock states that a primary concern is the possible effect of these powerful brain cell stimulants on
the adult's brain, especially related to the development of neurodegenerative diseases such as
Parkinson's disease, Alzheimer's dementia, Huntington's disease and ALS. The brain uses excitatory
amino acids as normal neurotransmitters, but there exists a delicate balance of excitatory and inhibitory
7
chemicals in the brain. When this balance is upset, serious disorders of the nervous system can result.
"Those who suffer mood disorders seem to be very vulnerable to the effects of aspartame. A study
required that 40 patients with unipolar depression and a similar number of individuals with a psychiatric
history receive 39 mg/kg/day or placebo for 7 days. The project was halted by the Institutional Review
Board of the Northeastern Ohio Universities College of Medicine after 13 of 40 individuals with a history
of depression experienced severe reactions. There was a significant difference between patients taking
aspartame and those taking the placebo in the number and severity of symptoms that these patients
with depression reported. Individuals with mood disorders are particularly sensitive to aspartame, and
its use should be discouraged."
Three cases are reported from patients who had episodic movement disorders triggered by foods or
other components of their diets. One of those cases told of rhythmic contractions of the arms and legs
that were triggered by aspartame.
Can seizures be triggered by aspartame?

Aspartame Dangers
In 1985, Dr. Richard Wurtman reported several cases of seizures brought on by drinking too many diet
drinks. The first case involved a woman with no previous seizure activity who developed seizures after
drinking seven liters of NutraSweet-containing beverages per day.
In the second case, a woman 27 years old had a grand mal seizure after drinking 4 to 5 glasses of
Crystal Light™ containing NutraSweet. This patient experienced twitching, trembling, jerking, and
hyperventilation.
The last case was a 36-year-old male professor who drank one liter of ice tea sweetened with
NutraSweet every day and developed grand mal seizures after several days. He had no previous history
10
of seizures nor of aspartame consumption."
Who else should avoid aspartame?

"Diabetics, people with hypoglycemia, people prone to confusion or memory loss, pregnant women, the
elderly, infants, children, patients with epilepsy, liver, kidney disease, and eating disorders, the relatives
of those individuals who are sensitive to aspartame, diabetics, and patients with phenylketonuria
11
(PKU)."
During digestion, aspartame is broken down into aspartic acid, phenylalanine, and methanol. Those with
PKU must restrict their intake of phenylalanine.
Where do we go from here?

Considering what is now known about brain chemistry, as well as the now numerous documented reports
of adverse reactions to aspartame, it would be prudent to eliminate aspartame from the diet.
Reading labels on food items is important but not sufficient. Labeling regulations make it possible to
conceal from the public information needed to make good decisions about diet. For example, there are
some circumstances in which a substance like aspartame or glutamate does not have to be shown on the
label. Often it is included under another term like "enhanced flavors or spices." The public needs to be
aware of these problems and demand more information.
References
1. Russell L Blaylock. Excitotoxins: The Taste that Kills. Health Press, Santa Fe, NM, 1995, p.
39.
2. Ibid, p. 74-75, 78.
3. Ibid, p. 64, 71-72.
4. Ibid, p. 213.
5. Ibid. p. 198-199.
6. S.K. Van den Eeden, et al. Aspartame Ingestion and Headaches: A Randomized Crossover
Trial Abstracted from Neurology, 44 (10), Oct. 1994, pp. 1787-93.
7. Blaylock, p. 215.
8. Reported by R.G. Walton et al. in "Adverse Reactions to Aspartame: Double-blind challenge
in Patients from a Vulnerable Population," Biological Psychiatry, 34 (1-2) , July 1-15, 1993.
9. International Journal of Neuroscience. 76 (1-2): 61-9, May 1994.
10. Possible Effects on Seizure Susceptibility." Lancet, Nov 9, 1984, p. 1060.
11. H.J. Roberts, MD. Aspartame (NutraSweet): Is it Safe? Philadelphia: Charles Press, 1989.

Aspartame Dangers
Top

Effects of Drugs on Nutrition
The Effects of Drugs on Nutrition

By Dr. Theresa MacLean
The following classes of pharmaceutical medications have various effects upon the nutritional status of
the user. Over time, these effects can become very significant as to the comfort level and even the
survival of the person taking them. Compare these effects with those described by your physician and
inform him or her of any concerns you might have.
Loop diuretics (furosemide)
● Excretion of sodium, chloride, potassium, hydrogen ions, calcium, magnesium, ammonium

bicarbonate, and possibly phosphate is enhanced.
● After 4 weeks of furosemide use, thiamin concentrations and transketolase activity were
significantly reduced.
Thiazide diuretics (hydrochlorthiazide)
● Excretion of sodium, chloride, potassium, bicarbonate, magnesium, phosphate, and iodine are
enhanced.
● Calcium excretion is decreased.
Triamterene-containing diuretics (Dyazide, Dyrenium, Maxzide)
● Triamterene is potassium-sparing; supplementation could result in potassium overload.
● Folic acid deficiency is possible.
Histamine H2 antagonists (Tagamet, Zantac, Pepcid, Axid)
● Reduction of gastric acid secretion, resulting in poor digestion of protein.
● Decreased vitamin B12. Gastric acid is required for B12 absorption.
● Tagamet inhibits cytochrome P-450 pathways.
Biquanides (Metforman)
● Interferes with glucose absorption.
● Decreases absorption of B12.
Potassium Chloride
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Interferes with the absorption of B12.
Sulfasalazine
Interferes with folic acid metabolism.
Oral contraceptives
● Oral contraceptives have significantly increased plasma Vitamin A levels. This is thought to be
mediated by steroid-induced alterations in the rate of retinal-binding protein synthesis and
release; depletion of reserves may result.
● Vitamin B6 deficiencies due to alteration in B6 and tryptophan metabolism.
● Interference with folate absorption.
● Reduced serum B12 levels.
● Increased serum copper as a result of increased plasma ceruloplasm; clinical importance has not
been determined.
● Increased serum iron and increased total iron-binding capacity, along with increased incidence of
iron deficiency anemia.
● Increased serum magnesium and zinc; clinical importance has not been determined.
Corticosteroids (hyrocortisone, prednisone, dexamethasone, etc.)
● Corticosteroids increase the rate of Vitamin A transport from the liver, resulting in elevated serum
levels and depletion of reserves.
● Negative nitrogen balance due to increased protein catabolism.
● Increased calcium excretion (increased catabolism).
● Sodium retention (mineralocorticoid activity).
● Increased potassium excretion ( sodium is exchanged for potassium).
● May deplete Vitamins B6, B12, and folic acid.
● May deplete Vitamin D3.
Bile acid sequestrants (Questran)
● Interference with absorption of fats and fat-soluble vitamins.
● Enhanced absorption of chloride ions in exchange for bicarbonate ions, which may lead to acidosis.

● Increased urinary calcium excretion.
● Increased urinary magnesium excretion.
● Altered absorption of phosphate and nitrogen.
● Vitamin K deficiency.
● Reduced folic acid absorption.
● Reduced absorption of Vitamin E and iron are possible.
HMG-CoA reductase inhibitors (Zocor, Mevacor, Pravachol)
● Block the biosynthesis of Coenzyme Q-10.
Levodopa
● Pyridoxine reverses the effects of levodopa, although this does not occur when levodopa is given
with carbadopa. (Pyridoxine stimulates decarboxylation of levodopa in the periphery; carbadopa
inhibits decarboxylation.)
Phenytoin (Dilantin)
● Folate deficiency -- Increased folate catabolism or utilization as a result of enzyme induction is

considered to be the mechanism. However, supplementation may decrease the effectiveness of
the phenytoin.
● Interference with Vitamin D metabolism.
Folic acid analogs (methotrexate, pyrimethamine, trimethoprin)
● These antagonists inhibit the enzyme dihydrofolate reductase, which can lead to a functional folate
deficiency. Supplementation can antagonize the effects of these drugs.
NSAIDS (Motrin, Naprosyn, Tylenol, ASA, etc.)
● Reduce nighttime melatonin secretion (related to prostaglandin inhibition).
Isoniazid
● Increases excretion of pyridoxine into the urine, resulting in deficiency.
● Inhibits the tryptophan-to-niacin pathway, resulting in increased need for niacin and tryptophan.

Fats For Health - Flax and Borage Seed Oils
Fats for Health:

Flax and Borage Seed Oils
Two fats we need may also need each other
By Jade Beutler
In this day and age of fat phobia and the resultant barrage of low fat and non-fat food products lining
the grocery store aisles, a recommendation to supplement your daily diet with one to two tablespoons of
essential fatty acid rich oil would appear to go against the grain. To the contrary, this is exactly what
health conscious consumers are doing across the country, not only to attain and maintain optimal health,
but in many instances, as a treatment for the over 60 health ailments the essential fatty acids have been
scientifically validated to benefit.
While it is true Americans should not consume more than 20-30 percent of daily calories as fats, a lack of
the dietary essential fatty acids has been suggested to facilitate degenerative disease. If surveys are
correct that approximately 80 percent of our population is deficient in the essential fatty acids, this may
present a serious health threat. Unfortunately, mass commercial refinement of fats and oils products
and foods containing them has effectively eliminated the essential fatty acid from our food chain,
contributing to our modern-day deficiency.
Organic, unrefined flaxseed oil is considered by many to be the answer to this health dilemma. Oil
extracted from organic flaxseeds is unique because it contains both essential fatty acids: alpha-linolenic,
an omega-3 fatty acid, and linoleic acid, an omega-6 fatty acid, in appreciable amounts. Flaxseed oil is
the world's richest source of omega-3 fatty acids, at a whopping 57 percent (over two times the amount
of omega-3 fatty acids as fish oils). Omega-3 fatty acids have been extensively studied for their
beneficial effects toward:
● high cholesterol levels
● high blood pressure
● arthritis
● multiple sclerosis
● psoriasis and eczema
● cancer
The high content of omega-3 fatty acids inherent in flaxseed oil is but one of its positive attributes. The
essential fatty acids combined here have proven to impart a regulatory function in the body's fatty acid
metabolism. Fat metabolism is as important, if not more critical, than our body's metabolism of proteins
and carbohydrates, as evidenced by the drastic rise in fat-related degenerative diseases such as vascular
disease and strokes. Dietary essential fatty acids common to flaxseed oil are ultimately converted to
hormone-like substances known as prostaglandins, and are important for the regulation of a host of
bodily functions including:
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● inflammation, pain, and swelling
● pressure in the eye, joints, or blood vessels
● secretions from mucus membranes, and their viscosity
● smooth muscle and autonomic reflexes: gastrointestinal, arterial, ear, and heart
● water retention
● blood-clotting ability
● allergic responses and rheumatoid arthritis
● nerve transmission
● steroid production and hormone synthesis
Scientists continue to discover regulating effects of prostaglandins. Without the essential fatty acids --
the building blocks of Prostaglandins -- a malfunction of fat metabolism is certain, as are problems in the
regulation of the above-listed bodily functions.
For some individuals, flaxseed oil may offer only half of the solution. Those deficient in co-factor
nutrients, specifically the Vitamins pro-A, A, C, E, B2, B6, pantothenic acid, B12, biotin, and the minerals
calcium, magnesium, potassium, sulfur, and zinc, sometimes have difficulty in converting the omega-6
fatty acid, linoleic acid, found in flax and other seed oils, to the healthful prostaglandins.
Still others are thought to lack the necessary enzyme (catalyst) to make this conversion; particularly
those afflicted with diabetes, asthma, cystic fibrosis, multiple sclerosis, alcoholism, and the aged.
For those suffering from co-factor deficiencies, two broad-spectrum multi-vitamin and mineral
supplements may be recommended with perhaps an oil supplement rich in gamma-linolenic acid (GLA).
Individuals who may lack the proper enzyme system would require a GLA supplement in addition to the
flaxseed oil to effectively skip over the absent or impaired enzyme and continue on toward normal
production of beneficial prostaglandins.
Nature's most potent concentration of GLA comes in the form of organic borage seed oil (24 percent). A
great deal of scientific research has been conducted with supplements rich in GLA, resulting in significant
interest regarding the aforementioned health ailments, as well as those affected by premenstrual
syndrome, benign breast disease, eczema, psoriasis, obesity, and vascular disorders.
When considering an essential fatty acid supplement and deciding on either organic flax or borage seed
oils, the most sensible solution may be a formulation of the two. The combination of both organic flax
and organic borage seed oil yields a true omega twin by providing nature's best of the omega-3 fatty
acids in flax with the best of omega-6 fatty acids in GLA rich borage oil. This option has now been made
available by a flax/borage oil product that can be found in many health food stores.
Supplementation with a combination of organic flax and borage seed oils makes good sense for the
following reasons:
● Omega-3 fatty acids and GLA together exert favorable effects on the production of beneficial
prostaglandins.

● A number of health problems have proven to benefit from both omega-3 fatty acids and GLA
supplementation.
● Organic flaxseed oil combined with organic borage oil may exhibit synergistic, complementary
effects.
● Optimal conversion or fatty acids to beneficial prostaglandins is more likely assured.
● A combination of flax and borage oils in a single formulation is less expensive than purchasing
both separately.
In conclusion, the answer appears not to be no fat, but the right fat, as common to organic flax and
borage seed oils, to achieve optimal health.
Summary
Past and present scientific research supports the use of essential fatty acid nutrients in promoting
optimal health. Flaxseed oil is recognized as nature's richest source of essential and omega-3 fatty
acids. Borage seed oil is recognized as nature's richest source of GLA. These natural plant substances
used alone have created a great deal of interest in the treatment of numerous health problems.
Evidence exists to suggest the combination of omega-3 fatty acids with gamma-linolenic acid (GLA) may
further complement the therapeutic result of either fatty acid used singularly.
References
1. The Essential Fatty Acids. Sardosal. V.M. (Nutrition in Clinical Practice, August, 1992).
2. The Metabolic Role of W-3 Polyunsaturated Fatty Acids: Relationship to Human Disease, Kelly, F.J.
(Comparative Physiology, 1991).
3. Summary of the NATO Advanced Research Workshop on Dietary Omega-3 and Omega-6 Fatty
Acids, Simopoulos, A.P. (Journal of Nutrition, April 1989).
4. The Effects of Flaxseed Supplementation on Early Risk Markers for Mammary Carcinogenesis,
Serraino, M. (Cancer Letter, November 1991.
5. High Alpha-Linoleic Acid Flaxseed, Some Nutritional Properties in Humans, Cunnane, S.C. (British
Journal of Nutrition, March 1993).
6. Effect of Flaxseed Supplementation on Arachidonic Acid Metabolism. Bowen, P.E. (University of

Illinois at Chicago).
7. The Effects of Dietary Flaxseed on Estrogen Metabolism in Women, Kurzer, M.S. (Proceedings of
the Flax Institute).
8. Borage or Primrose Oil Added to Standardized Diets are Equivalent Sources of Gamma-Linolenic
Acid in Rats, Raedarstorff, D. (Lipids, December 1992).
9. The Effects of Gamma-Linoleic Acid on Human Diabetic Peripheral Neuropathy, Jamal, G.A.
(Diabetic Medicine, May 1990).
10. Significance and Motivation of the Chemical Use of Essential Fatty Acid Derivatives, Especially GLA
(Clinica Terapeutica, March 1990).

Top

The Vegetarian Society - Vegan Nutrition Information Sheet
Vegan Nutrition
Jump to: Protein : Essential Fatty Acids : Vitamin B2 (Riboflavin) : Vitamin B12 : Vitamin D :
Calcium : Iodine : Infants : Vegan Storecupboard
A vegan is a strict vegetarian who does not eat any

dairy products, eggs or honey. A well balanced
vegan diet can provide all the essential nutrients
you require and shares the same health advantages
as a vegetarian diet. Nutritional guidelines for
vegetables vegans are essentially similar to those for
vegetarians. However, vegetarians gain certain
nutrients from dairy products and eggs. Vegans
need to ensure their diets contain plant food
sources of these nutrients, the main ones of which
are discussed below.
Protein
Obtaining adequate protein on a vegan diet is not a problem. Nuts & seeds, pulses, wholegrain and grain
products and soya products all supply protein. Previously, it has been thought that plant proteins are of a lower
quality than animal proteins in terms of their essential amino acid content. However, this is no longer regarded
as a problem and eating a balanced diet of plant foods will provide all the essential amino acids in adequate
amounts.
Essential Fatty Acids
There are two essential fatty acids which must be supplied by the diet. These are linoleic acid and a-linolenic
acid. Essential fatty acids are important for cell membrane function, cholesterol metabolism and the synthesis of
various metabolites. Good sources of essential fatty acids are vegetable oils. It is important to have the correct
balance between linoleic acid and a-linolenic acid. It has been suggested that vegans should use soyabean or
rapeseed oils rather than sunflower or corn oils as these help give a better dietary balance.
Vitamin B2 (Riboflavin)
Certain studies have found vegans to have a low intake of the vitamin, riboflavin. Riboflavin is important in
converting protein, fats and carbohydrates into energy, and the synthesis and repair of body tissues. Good
sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts.
Vitamin B12
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Vitamin B12 is found primarily in meat, dairy products and eggs and is absent from plant foods. Considerable
research has been carried out into possible plant sources of B12. Fermented soya products, seaweeds and
algae such as spirulina have all been proposed as containing significant amounts of B12. However, the present
consensus is that any B12 present in plant foods is likely to be in a form unavailable to humans and so these
foods should not be relied upon as safe sources.
Vitamin B12 is important in the formation of red blood cells and the maintenence of a healthy nervous system.
When deficiency does occur it is more likely to be due to a failure to absorb B12 from the intestine than a dietary
deficiency.
Vegans can obtain B12 from a wide range of foods which have been fortified with the vitamin. These include
certain yeast extracts, veggieburger mixes, breakfast cereals, vegetable margarines and soya milks. You should
check the packaging to see which individual products are fortified with B12.
Vitamin D
Vitamin D is present in oily fish, eggs and dairy products in variable amounts. It is not found in plant foods.
However, vegans can obtain vitamin D from vegetable margarines, some soya milks and certain other foods
which are fortified with the vitamin.
Vitamin D is also synthesised by the skin when exposed to sunlight. Synthesis of vitamin D in this way is usually
adequate to supply all the body's requirements. Most vegans will obtain sufficient vitamin D providing they
spend time outdoors on bright days. Fortified foods further ensure adequate amounts.
Vegans who may be confined indoors may be recommended a vitamin D supplement. Also, infants who are
seldom oudoors or who are dark-skinned may require supplements. Asian vegans may also be at risk of
deficiency, particularly Asian women who may be required to keep their skin covered for cultural reasons.
Calcium
The major source of calcium in British diets is generally milk and dairy products. Vegans can obtain adequate
calcium from plant foods. Good sources include tofu, leafy green vegetables, watercress, dried fruit, seeds and
nuts. Also, white bread is fortified with calcium, as are some soya milks. Hard water can also provide significant
amounts of calcium.
Iodine
Milk is the primary source of iodine in the British diet and studies have indicated some vegans may have a low
iodine intake. Seaweeds are a good source of iodine, and vegetables and grains can contain iodine depending
on the amounts in the soil.
Infants

It is perfectly possible to bring up a child on a vegan diet. Vegan children should be given plenty of nutrient rich
foods and need good sources of protein, calcium, vitamin B12 and vitamin D. High fibre foods can fill up a child
without filling their nutritional needs as well as interfering with mineral absorption from the intestine. For these
reasons, foods high in fibre shouldn't be overused.
Vegan Storecupboard
Dairy products can largely be replaced with various soya products. There are several brands of soya milk. It can
be purchased either sweetened or unsweetened, plain or flavoured. Different brands may be fortified with
vitamin B12, vitamin D and calcium.
Soya cheeses, yoghurts and cream are all available from health food stores. Eggs can be replaced in recipes by
commercial egg replacer products, also available from health food stores.
The Vegan Society's Animal-Free Shopper is a useful guide for vegan shoppers and includes suitable
cosmetics, supplements, clothing and various household goods as well as food products

Nutrients, Vitamins, Minerals and Dietary Information
Nutrients, Vitamins, Minerals

and Dietary Information
Overview of nutrition, nutrient food sources and the function of nutrients in the body.
NutriStrategy
Nutrition and Diet Info CALORIES are needed to provide energy so the body functions properly. The number of calories in a
food depends on the amount of energy the food provides. The number of calories a person needs
Calories Burned During Exercise depends on age, height, weight, gender, and activity level. People who consume more calories than they
burn off in normal daily activity or during exercise are more likely to be overweight.
Healthy Eating Tips
Strength Training Workouts Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Health Benefits of Activity Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories
Weight Control and Exercise
Fitness and Nutrition Software FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no
more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body
Order Information temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-
soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating
mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are
readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven
way to reduce body fat is to burn more calories than one consumes.
Saturated Fat: • tends to increase blood cholesterol levels. Most saturated fats tend to be
solid at room temperature, with the exception of tropical oils.
• found mostly in meat and dairy products, as well as some vegetable oils,
such as coconut and palm oils (tropical oils). Butter is high in saturated fat,
while margarine tends to have more unsaturated fat.
Polyunsaturated • tends to lower blood cholesterol levels
Fat: • found mostly in plant sources. (safflower, sunflower, soybean, corn,
cottonseed)
Monounsaturated • tends to lower LDL cholesterol (the "bad" cholesterol)
Fat: • found in both plant and animal products, such as olive oil, canola oil,
peanut oil, and in some plant foods such as avocado
CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of
dietary cholesterol, what is important is one’s level of blood cholesterol. High blood cholesterol has been
linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary
arteries and other blood vessels, and is a leading cause of heart attacks.
Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs,
cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood
cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that
transport cholesterol and triglycerides in the body.
• HDLs help remove cholesterol from the blood, protecting you from heart disease
(atherosclerosis).
• LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease
(atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating
cholesterol. High levels of LDL are associated with atherosclerosis.
CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories
consumed each day.
Sugars: • monosaccharides and disaccharides

• found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and
soft drinks and sweets.
Complex • polysaccharides
Carbohydrates: • found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and
legumes.
DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes
(kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.
Soluble Fiber: • may help lower blood cholesterol by inhibiting digestion of fat and
cholesterol; helps control blood sugar in people with diabetes.
• found in peas, beans, oats, barley, some fruits and vegetables (apples,
oranges, carrots), and psyllium.
Insoluble Fiber: • helps prevent constipation, hemorrhoids, and diverticulosis
• found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans,
potatoes, celery
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PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the
structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation
of enzymes and hormones, for growth, and for the repair of body tissue.
Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese,
and egg are complete proteins that have all the essential amino acids. Other sources of protein include
whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat
meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough
protein.
SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt
contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing.
Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40%
sodium.
People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce
sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The
body needs a small amount of sodium to help maintain normal blood pressure and normal function of
muscles and nerves. High sodium intake can contribute to water retention.
Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives,
condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.
POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function,
cardiac (heart muscle) function
Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes,
broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans,
peanuts, milk, yogurt, lean meats
VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are
found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to
replace nutrients that may have been lost during the processing of the food. Most people are able to
obtain satisfactory nutrition from the wide selection of foods available in the United States.
If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral
supplement may be necessary. However, except for certain unusual health conditions, very few persons
should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses
of vitamin and mineral supplements can be harmful.
Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the
body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.
Vitamin A • needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light
• sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip
greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal
sources such as liver, milk, butter, cheese, and whole eggs.
Vitamin D • promotes absorption and use of calcium and phosphate for healthy bones and teeth
• sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin
can synthesize vitamin D if exposed to enough sunlight on a regular basis.
Vitamin E • protects red blood cells and helps prevent destruction of vitamin A and C
• sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat
germ, green leafy vegetables.
Vitamin K • necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and
kidneys.
• sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals,
some fruits, meats, dairy products, eggs.
Vitamin C • an antioxidant vitamin needed for the formation of collagen to hold the cells together and for
(Ascorbic acid) healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.
• sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard
greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits
Thiamin (B1) • needed for energy metabolism and the proper function of the nervous system
• sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and
nuts.
Riboflavin (B2) • needed for energy metabolism, building tissue, and helps maintain good vision.
• sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus,
spinach, and enriched food products.
Niacin • needed for energy metabolism, proper digestion, and healthy nervous system
• sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables
Vitamin B6 • needed for cell growth
(Pyridoxine) • sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes
Folate (Folic Acid) • promotes normal digestion; essential for development of red blood cells
• sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits
Vitamin B12 • needed for building proteins in the body, red blood cells, and normal function of nervous
tissue
• sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon,
sardines

Calcium • needed for healthy bones and teeth, normal blood clotting, and nervous system functioning
• sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon
Iron • needed for the formation of hemoglobin, which carries oxygen from the lungs to the body
cells
• sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food
products
Phosphorus • needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body
• sources: milk, grains, lean meats, food additives
Magnesium • needed for healthy bones and teeth, proper nervous system functioning, and energy
metabolism
• sources: dairy products, meat, fish, poultry, green vegetables, legumes
Zinc • needed for cell reproduction, tissue growth and repair
• sources: meat, seafood, and liver, eggs, milk, whole-grain products
Pantothenic Acid • needed for energy metabolism
• sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes,
molasses
Copper • needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood
vessels
• sources: seafood, nuts, legumes, green leafy vegetables
Manganese • needed for enzyme structure
• sources: whole grain products, fruits and vegetables, tea

Essential Plant Nutrients

Here is relevant information about the nutrients that are essential for plants.
So gardeners here is some reading material for you.
What is Plant Nutrition?
Every living thing needs

nutrients fir its survival and so
does plants. These nutrients
facilitate the life cycle of the
plant and its growth. There are
16 such nutrients, which the
plant might need and out of
these sixteen, nine are
essential and the other seven
are required by the plants but Essential Plant Nutrients
in the absence of the
remaining seven the plant
would not die. The nutrients
can be further classified into
the following:
● Primary Nutrients
● Secondary Nutrients
● Micronutrients
Essential Plant
Nutrients: Description and Significance
The Primary Nutrients consist of Carbon (C), Oxygen (O) and Hydrogen
(H) along with Nitrogen (N), Phosphorus (P) and Potassium (K). The
latter three are commonly found in most of the fertilizers and the former
are found in air and water from the atmosphere. These nutrients are
required and are utilized more than the secondary and the primary
nutrients. Carbon is required in photosynthesis and are important
constituents of biomolecules like cellulose and starch. Oxygen is
elemental for cellular respiration, which generates energy for the plant
called ATP (Adenosine Tri-phosphate). Hydrogen is also essential since
it helps in the generation of sugars and thus contributes in the growth of
the plant. Nitrogen is part of the DNA of the plant and is major
contributor towards the growth of the plant. Phosphorus is an important
part of ATP and has a role to play in the conversion of light energy into
chemical energy during Photosynthesis. Potassium plays an important
part in water retention by the plant; it also regulates the opening and
closing of stoma.
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The Secondary Nutrients consist of Magnesium (Mg), Sulfur (S) and

Calcium (Ca) which though are required in smaller amounts are required
by the plant for various reasons. Magnesium is a part of Chlorophyll
pigment without which Photosynthesis would not be possible and the
plant would fail to prepare food and energy. Sulfur is required for the
generation of energy in the plant body. Calcium is helpful in the
transportation of nutrients in the plant body.
Then comes the Micronutrients like Zinc (Zn), Copper (Cu), Boron (B),
Manganese (Mn), Iron (Fe) and Molybdenum (Mo). These nutrients are
required in very small quantities as the name suggests. Zinc has a huge
role to play in the stimulation and activation of enzymes; therefore it is
required though in a small amount for the proper functioning of the plant.
Copper is also important for Photosynthesis and it also a part of various
enzymes. Boron is an important component of the cell walls. Beside sit
also helps in the transportation of sugar and cell division. Manganese
helps in the building of Chloroplasts and it also activates enzymes. Iron
also helps in photosynthesis and enzyme reaction. It also helps in the
synthesis of chlorophyll. Molybdenum plays an important role in the
fixation of Nitrogen and also is important element when it comes to the
generation of amino acids.
Sources of Essential Plant Nutrients
There are various sources of plant nutrients some natural and some
synthetic. The natural sources have to be necessarily air, water and soil
but the synthetic sources are fertilizers and manures. There are certain
fertilizers, which supply certain nutrients for example calcium and
magnesium can be found in Dolomitic Lime or Aglime. Similarly sulfur
can be obtained from Sulfur compounds, Gypsum and Magnesium and
Potassium Sulfate. Micronutrients like manganese, copper, boron, zinc
and molybdenum are available from manganese, copper and zinc
sulfates, their oxides, oxy sulfates and in chelates. These nutrients can
also be obtained from ammonium molybdate and boric acid.
What can be the Effects of Plant Nutrition Deficiencies?
The deficiencies of various nutrients leads to a various problems, which

are as follows:
● Calcium deficiency would lead to a decrease in the growth level

of the plants.
● Deficiency of Nitrogen would lead to stunted growth of the plants
and also weaken the plant as a result of which it might also not
flower.
● Deficiency of Phosphorus would lead to fading of leaves and

slow plant development.

● Deficiency of Potassium would lead to the yellowing of leaves
and premature withering.
● Iron Deficiency leads to development of white patches in
between veins and that leads to the death of young leaves.
● Sulfur deficiency leads to the yellowing of leaves and weakening
of plants, the effects are very similar to that of Nitrogen
deficiency.
● Boron deficiency leads to deformation and death of leaves along
with the death of growing buds.
● Manganese Deficiency leads to the yellowing of leaf veins.
● Magnesium Deficiency leads to the yellowing of leaves and poor
development of the plant and the fruits.
● Zinc Deficiency can lead to the yellowing of leaves and a
reduction in the size of the leaf.

Nutrient Cycling & Maintaining Soil Fertility in Fruit and Vegetable Crop Systems
Nutrient Cycling & Maintaining Soil Fertility in

Fruit and Vegetable Crop Systems
Peter M. Bierman and Carl J. Rosen
Department of Soil, Water, and Climate
University of Minnesota
[printer-friendly pdf version of the whole bulletin]
● Introduction
❍ Objectives
● Nutrient Cycling
❍ Essential Plant Nutrients
❍ Sources of Plant Nutrients in the Soil
❍ Losses of Plant Nutrients from the Soil
❍ Nutrient Pools in the Soil
❍ Cation Exchange Capacity (CEC)
❍ Organic Matter
❍ Nutrient Cycles
❍ Nutrient Balance & Nutrient Budgets
❍ Whole-Farm Nutrient Budgets
● Maintaining Soil Fertility

❍ Crop Rotations
❍ Soil & Water Conservation Practices
❍ Cover Crops
❍ Manure Management
❍ Compost & Other Soil Amendments
❍ Healthy, Vigorous Root Systems
❍ Soil Acidity & Liming
❍ Fertilizer Applications
❍ Soil Testing
❍ Plant Analysis
● Summary
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Introduction
Conventional agriculture, alternative agriculture, organic agriculture, chemical agriculture,
industrial agriculture, eco-agriculture: Sharp distinctions are drawn among crop production
systems attached to these labels. Differences in practices and philosophy are real, and can
be a source of controversy and heated discussion, but there are important underlying
similarities among farming systems of all types and labels.
Plants require three factors for growth and reproduction: light, water, and nutrients. The third
of these factors, managing crops to provide an optimum nutrient supply, is where some of
the major differences among farming systems occurs. These differences frequently are
described as biological vs. chemical methods of maintaining soil fertility. This distinction is
meaningful, but the categories are not mutually exclusive. It is important to understand both
biological and chemical processes to effectively and efficiently provide plants with nutrients.
Plant nutrients are chemical elements that are mostly absorbed by plant roots as inorganic
chemicals dissolved in water. At the same time, plant nutrients are used by other forms of life
and go through many biological transformations that determine when and how plants take
them up. Biological materials like manure are major nutrient sources on many “conventional”
farms, as well as organic farms, while inorganic minerals (chemical materials) like rock
phosphate and lime are acceptable fertility amendments for certified organic production.
Objectives
The focus of this bulletin is on biology, placing nutrient cycling at the center of nutrient
management, but the biological emphasis is not meant to disregard other factors. The
objectives are to examine and illustrate:
● Biological, chemical, and physical processes plant nutrients go through as they cycle
through the soil
● How these processes affect nutrient availability to plants and nutrient
movementfrom farm fields to surface or groundwater
● Ways to manage crops and soils to maximize nutrient availability and minimize
nutrient movement to the surrounding environment
Understanding processes helps identify practical options that fit different farming systems.
Understanding nutrient cycles helps all types of farmers maintain the fertility of their soils,
while at the same time protecting our water resources.

Nutrient Cycling
There are at least 16 essential chemical elements for plant growth. Carbon, hydrogen, and
oxygen, obtained in large amounts from air and water, make up the bulk of plant dry matter
in the products of photosynthesis, but usually are not included as “nutrient” elements.
Nitrogen (N), phosphorus (P), potassium (K), calcium (Ca), magnesium (Mg), sulfur (S),
iron (Fe), manganese (Mn), zinc (Zn), copper (Cu), boron (B), molybdenum (Mo), and
chlorine (Cl) are obtained from the soil and required by all plants. Sodium, silicon, and nickel
are essential elements for some plant species and, although not required, have positive or
beneficial effects on the growth of other species. Cobalt is essential for nitrogen fixation by
legumes. Additional elements, such as selenium and iodine, are not required by plants, but
can be important in plant nutrition because they are essential nutrients for humans and other
animals that consume plants.
All essential nutrients are equally important for healthy plant growth, but there are large
differences in the amounts required. N, P, and K are primary macronutrients with crop
requirements generally in the range of 50 to 150 lbs/acre. Ca, Mg, and S are secondary
macronutrients, required in amounts of about 10 to 50 lbs/acre. Micronutrient
requirements (Fe, Mn, Zn, Cu, B, Mo, and Cl) are generally less than 1 lb/acre.
Sources of Plant Nutrients in the Soil
Plants obtain mineral nutrients through root uptake from the soil solution. Sources of these
soluble nutrients in soil include:
● Decomposition of plant residues, animal remains, and soil microorganisms

● Weathering of soil minerals
● Fertilizer applications
● Manures, composts, biosolids (sewage sludge), kelp (seaweed), and other organic
amendments such as food processing byproducts
● N-fixation by legumes
● Ground rock products including lime, rock phosphate, and greensand
● Inorganic industrial byproducts such as wood ash or coal ash
● Atmospheric deposition, such as N and S from acid rain or N-fixation by lightning
discharges
● Deposition of nutrient-rich sediment from erosion and flooding

Losses of Plant Nutrients from the Soil
Mineral nutrients also can be lost from the soil system and become unavailable for plant
uptake. Nutrient losses are not just costly and wasteful, they can be a source of
environmental contamination when they reach lakes, rivers, and groundwater. Nutrient
losses occur through:
● Runoff – loss of dissolved nutrients in water moving across the soil surface
● Erosion – loss of nutrients in or attached to soil particles that are removed from fields
by wind or water movement
● Leaching – loss of dissolved nutrients in water that moves down through the soil to
groundwater or out of the field through drain lines
● Gaseous losses to the atmosphere – primarily losses of different N forms through
volatilization and denitrification (see Nitrogen Cycle on page 5)
● Crop removal – plant uptake and removal of nutrients from the field in harvested
products
Nutrient Pools in the Soil
In addition to the variety of inputs and outputs, plant nutrients

exist in many different forms, or nutrient pools, within the soil
(Fig. 1). These pools range from soluble, readily available forms, click to enlarge
to weakly bound forms that are in rapid equilibrium with soluble
pools, to strongly bound or precipitated forms that are very
insoluble and become available only over long time periods.
Nutrients in solution can be taken up immediately by plant roots,
but they also move with water and can easily leach below the plant root zone or be lost in
runoff from farm fields. The “ideal” fertile soil has high nutrient concentrations in the
soil solution when crop growth rates are high and a large storage capacity to retain
nutrients when crop needs are low or there is no growing crop.
Exchangeable cations (see text box below) are a short-term storage pool that can rapidly
replenish nutrient ions in the soil solution. Soil organic matter releases nutrients slowly as it
decomposes, but is an important supply of N, P, S, B, and trace-metal micronutrients. Soil
minerals vary from relatively soluble types (chlorides and sulfates) to insoluble forms
(feldspars, apatite, mica) that release nutrients through weathering reactions with chemical
and biochemical agents such as organic acids. Adsorbed anions, like phosphate and iron

oxides bound to clay and organic matter surfaces, are held strongly and released very
slowly, but can contribute to the long-term supply of plant-available nutrients.
Cations & Anions
Ions are chemical elements or

compounds with an electrical
charge. Cations have a
positive charge and anions
have a negative charge. Most
plant-available forms of essential
plant nutrients are ionic.
Cation Exchange Capacity (CEC)
Clay particles and organic matter have negatively charged sites

that hold positively charged ions on their surfaces (Fig. 2). CEC
protects soluble cations from leaching out of the plant root zone. click to enlarge
These ions are rapidly exchangeable with other soluble ions, so
when root uptake depletes the nutrient supply they replenish
plant-available cations in the soil solution. Cation exchange is the
major nutrient reservoir of K+, Ca2+, and Mg2+, is important for
holding onto N in the ammonium (NH4+) form, and to some
extent supplies micronutrient trace metals like Zn2+ and Mn2+. Cation exchange helps soils
resist changes in pH in addition to retaining plant nutrients.
Organic Matter
Soil organic matter is a very important factor in soil fertility. It is a reservoir of plant nutrients,
has a high CEC, buffers soil pH, and chelates micronutrients. Organic matter exists in
different forms in soil, ranging from living soil organisms to fresh, readily decomposed plant
residues to humus that is very stable and resistant to further degradation. Living soil
organisms include bacteria, fungi, actinomycetes, nematodes, earthworms, mites, and
insects. They make up the soil food web, which carries out biological nutrient cycling. Plant
roots are a sometimes forgotten part of the living soil biomass. Readily decomposed or
active organic matter is the form of organic matter through which nutrients are actively
recycled. Decomposition produces gums, polysaccharides (sugars), and other compounds
that are the “glues” of water-stable soil aggregates necessary for good soil structure. Stable
humus contributes to long-term nutrient supply and is the organic matter fraction with high
CEC. Chelation is the ability of soluble organic compounds to form complexes with

micronutrient metals that keep them in solution and available for uptake. In organic soils
(peats and mucks), trace metal complexes with organic matter can reduce their availability.
The cycling of plant nutrients through soil organic matter supplies a significant portion of a
growing crop’s nutrient needs. Another aspect of this cyclical process is that organic matter
not only contributes to soil fertility, but fertile soils contribute to the production of organic
matter. One of the best ways to add organic matter to the soil is to maintain fertility
and grow healthy crops that add large amounts of plant residue.
Nutrient Cycles
Soil fertility can be maintained when nutrients are efficiently

recycled through the soil food web and soil-plant-animal system.
Nutrient cycling is conveniently illustrated in diagrams that range
from very simple (see Fig. 3 – Basic Plant Nutrient Cycle) to
extremely complex (see Fig. 4 – Nitrogen Cycle) . click to enlarge
Basic Plant Nutrient Cycle. The basic plant nutrient cycle

highlights the central role of soil organic matter. Cycling of many
plant nutrients, especially N, P, S, and B, closely follows parts of
the Carbon Cycle. Plant residues and manure from animals fed forage, grain, and other
plant-derived foods are returned to the soil. This organic matter pool of carbon compounds
becomes food for bacteria, fungi, and other decomposers. As organic matter is broken down
to simpler compounds, plant nutrients are released in available forms for root uptake and the
cycle begins again. Plant-available K, Ca, Mg, P, S, and some micronutrients are also
released when soil minerals and precipitates dissolve (see Fig. 1).
Nitrogen Cycle. The N cycle (Fig. 4) is the most complex

nutrient cycle (the S cycle is equally complex). N exists in many
forms, different physical states as well as both organic and
inorganic compounds, so transformations between these forms
make the N-cycle resemble a maze rather than a simple, circular click to enlarge
cycle. Biochemical transformations of N (see text box below),
such as nitrification, denitrification, mineralization,
immobilization (assimilation), and N-fixation, are performed by
a variety of soil-inhabiting organisms. Physical transformations of
N include several forms that are gases, which move freely between soil and atmosphere.
Although the N-cycle is very complex, it is probably the most important nutrient cycle to
understand. There are two reasons for this: 1) N is usually the most growth-limiting plant
nutrient in terrestrial (land) ecosystems, so there is often a very large crop-yield response to

additional N, and 2) N in the nitrate form is very soluble and one of the most mobile plant
nutrients in soil, so it can easily be lost from farm fields and become a contaminant in surface
or groundwater. Managing N is a critical part pf soil fertility management.
Biological Transformations of Nitrogen
Nitrification: conversion of ammonium-N (a cation held in soil by CEC) to nitrate-N (a

soluble anion easily lost in runoff or leaching)
Denitrification: conversion of plant-available nitrate-N to N-gases that are unavailable to

plants and easily lost from soil
Mineralization: biological breakdown of organic-N and release as plant-available

ammonium-N
Immobilization (assimilation): uptake of inorganic-N from soil and incorporation into

organic-N compounds in microbes (N becomes unavailable to plants)
N-Fixation : conversion of N-gas in the air to organic-N that becomes available to plants
(performed by bacteria associated with roots of legumes & other plants and some free-living
soil microbes)
Nutrient Balance & Nutrient Budgets
Nutrient cycling is not 100% efficient. There are always some losses or “leaks” from the
cycles, even for natural ecosystems. In farming systems, where products are bought and
sold, the balance between nutrient inputs and outputs is easily shifted in one direction or the
other. When the balance between inputs and outputs is quantified, a nutrient budget can be
calculated. Nutrient budgets can be determined at different scales, from single fields ® to
whole farms ® to landscapes and even broader regional areas. Strictly speaking, a cycle is a
circular, closed-loop pattern, so the nutrient cycles diagrammed in Figs. 3 and 4 are not true
cycles. There are cycles within them, but they include other components and describe a
larger picture where there is movement or flows of nutrients into and out of smaller
systems such as farm fields. Nutrient balances or budgets look at these nutrient flows
between different systems.

Whole-Farm Nutrient Budgets
Different types of farms have different patterns of nutrient flow. They vary in patterns of
internal movement within the farm as well as in the amounts of external transfers both on-to-
and off-of- the farm. Cash crop and concentrated livestock farms represent two extremes
in nutrient-flow patterns, with mixed crop and livestock farms in an intermediate position.
Looking at these three farm types outlines the consequences and challenges faced by a
range of different farm types in maintaining soil fertility, using plant nutrients efficiently, and
eliminating uncontrolled nutrient flows off farms and into the surrounding environment.
Cash Crops. Cash grain and vegetable farms that do not have livestock frequently export
large amounts of plant nutrients in off-farm sales. A 500-cwt/acre potato crop, for example,
removes about 215 lbs of N, 30 lbs of P, and 240 lbs of K in the harvested tubers. A 150-
bushel/acre corn crop contains about 135 lbs of N, 25 lbs of P, and 35 lbs of K in the grain.
When corn stover or small grain straw is sold in addition to grain, nutrient losses from the
farm are larger, especially for K. To maintain high yields, these nutrients must be replaced.
Biologi-cally-fixed N from soybeans or other legumes in the rotation supplies some N, but
large N inputs from forage legumes are not usually part of systems without livestock to
consume the forage. When high quality hay is grown as a cash crop, nutrient exports off the
farm are even greater than for grain or vegetables. There are some deep, naturally fertile
soils with high organic matter and mineral reserves that can be “mined” and meet many crop
nutrient needs for some time, but large amounts of off-farm fertilizer inputs are required in
most soils for cash-crop systems to maintain nutrient sufficiency and crop yields. In this age
of globalization, international grain sales have become an important market for U.S. farmers.
One consequence of global trade is the associated, worldwide transfer of plant nutrients.
A Present-Day Flow of Phosphorus
phosphate rock mined in Florida→→ processed into

phosphate fertilizers & transported to the Corn Belt→→
fertilizer
applied to corn & soybean fields →→ harvested grain

processed into animal feeds →→ feed shipped to
the Delmarva Peninsula & fed to chickens→→ litter

applied to nearby cropland→→ excess P contributes to

nutrient loading & impaired water quality in Chesapeake

Bay
The Delmarva (Delaware, Maryland, Virginia) Peninsula is a

major poultry production area that supplies consumers
throughout the country. Concentrated production makes it
difficult to recycle the P in litter, however, because the industry
produces several times the amount of P required to meet crop
needs on surrounding cropland. Among the strategies
explored by the poultry industry to reduce P movement into
Chesapeake Bay are: 1) a program to pelletize excess litter
into a fertilizer product that can be efficiently transported to a
larger region, 2) managing feed rations to supply only enough
P to meet the dietary needs of poultry, 3) adding the enzyme
phytase to poultry feed to make the P in feed more available
nutritionally and reduce the amount that must be fed, and 4)
adding aluminum sulfate to litter to chemically immobilize P
before landspreading manure.
Mixed Crop & Livestock. Farms with both crops and livestock have the potential to
recycle a large portion of the nutrients used by crops back to the soil, because about 75% or
more of the NPK consumed in animal feed is excreted in manure or urine. Efficient recycling
depends upon storage, handling, and application methods that minimize losses, and an
effective nutrient management plan that applies manure to fields in amounts matching crop
needs with the nutrient content of the manure . Within a farm, manure applications can be a
method of transferring nutrients between fields. Depending upon the balance between crop
and livestock enterprises, whole-farm nutrient budgets on mixed farms include different
amounts of nutrient losses in milk, meat, or eggs, and different levels of nutrient inputs from
purchased feed and fertilizer.
Concentrated Livestock. Concentrated animal-feeding operations import large

amounts of plant nutrients in purchased grain, forage, and bedding. They are generally net
nutrient importers, because purchased inputs exceed nutrient losses from milk, meat, or egg
sales. These excess nutrients accumulate in animal wastes that often create storage or
disposal problems. High-density livestock operations frequently have an inadequate land
base to efficiently use all the manure they generate, so there is the potential for increased
risk of water contamination. As livestock operations have become larger, they have also
tended to concentrate regionally, resulting in increased geographic separation between feed-
grain producers and consumers. Manures are bulky products that are difficult and costly to
apply and transport long distances. In some locations it currently is not economical to recycle
the nutrients in animal waste, so long-term storage rather than re-use has become the
solution to the waste problem. The net result is increasing transfer of nutrients from one part

of the country to another and increased dependence on purchased fertilizer inputs in grain
production areas (see text boxes on phosphorus flows).
Maintaining Soil Fertility

Management Practices to Maximize Nutrient Cycling & Nutrient-Use
Efficiency. Nutrient management can be defined as “ efficient use of all nutrient sources”
and the primary challenges in sustaining soil fertility are to:
● Reduce nutrient losses

● Maintain or increase nutrient storage capacity
● Promote recycling of plant nutrients
● Apply additional nutrients in appropriate amounts
In addition, cultural practices that support the development of healthy, vigorous root
systems result in efficient uptake and use of available nutrients. Many cultural practices help
accomplish these goals, including establishing diverse crop rotations, reducing tillage,
managing and maintaining crop residue, growing cover crops, handlingmanure as a
valuable nutrient source, composting and using all available wastes or byproducts, liming
to maintain soil pH, applying supplemental fertilizers, and routine soil testing. These
beneficial management practices have multiple effects on nutrient cycling and soil fertility,
which make it important to integrate their use and examine their effects on the complete soil-
crop system, rather than just a single component of that system. There are many good ways
to farm, so different solutions or combinations of practices are appropriate for different
systems to reach similar goals.
Phosphorus Flows and the Minnesota River
Phosphorus enrichment of surface waters is a major issue in

some parts of Minnesota. In fresh water systems, P is usually
the limiting nutrient for growth of algae and aquatic plants, so
their growth is stimulated when P in runoff or eroded soil
enters lakes and rivers. Algal blooms lead to accelerated
eutrophication of surface waters and degradation of water
quality. In extreme cases, depleted levels of dissolved oxygen
in the water cause death of fish and other aquatic life.
Water quality concerns led to a recent Minnesota law

restricting P fertilizer application on home lawns and other

turfgrass areas. In the agricultural landscape, similar concerns

are expressed about the role of agriculture in P enrichment
of the Minnesota River. P loading into the Minnesota River
comes from a variety of sources, including stream bank
erosion, water treatment plants, and industrial activity. The
extent of the contribution from agriculture is difficult to
measure, but P in runoff from farm fields and P attached to
eroded soil are certainly potential pathways of P delivery to
the river and its tributaries.
Phosphorus flows into Minnesota are not as dramatic as those

described for the poultry production areas of the Delmarva
Peninsula, but there are similarities and some common
pathways. Phosphate rock mined in Florida or other distant
locations is processed into phosphate fertilizers that are
transported to Minnesota and applied to crop fields. Some of
the grain harvested from these fields becomes part of animal
feeds that are shipped to places like the Delmarva Peninsula,
and additional harvested products are transported for other
uses, so some of the imported P flows back out of the state in
exported agricultural products. However, some of the imported
P accumulates in various forms and locations, and is a
potential source of nutrient loading and impaired water quality
in the Minnesota River if not properly managed.
Accumulation of P in manure and increasing levels of P in the

soil are two ways the flow of P into the state can build up and
threaten the Minnesota River or other surface water bodies if
not managed efficiently. Concentrated livestock production is
not as widespread as it is in the Delmarva Peninsula, but in
localized areas the amount of P in manure exceeds the
amount of P required to meet crop needs on surrounding
cropland. Manure is a valuable resource, but fields with a long
history of heavy manure application can exceed the capacity
of the soil to efficiently recycle the amount of P in continual
manure additions. Buildup of soil P can also occur when P
fertilizer is applied at rates exceeding crop P requirements.
Efficient use of fertilizer and manure P requires sound nutrient

management planning to reduce the potential for
environmental problems. This includes soil testing to
determine the need for P, manure analysis, proper storage
and handling of manure, and fertilizer and manure application

methods that reduce the potential for movement of P from

farm fields. In addition, soil management practices that limit
surface runoff and reduce soil erosion help protect water
quality, as well as sustaining long-term soil productivity.
Crop Rotations
The term rotation effect was coined to describe the observation that yields for a crop grown
in rotation with other crops are usually 5 to 15% greater than for continuous monoculture of
that same crop. The reason for increased yields is not always clear, and in most cases it is
probably not due to a single cause, but growing a variety of crops in sequence has many
positive effects on soil fertility. In a diverse rotation, deep-rooted crops alternate with
shallower, fibrous-rooted species to bring up nutrients from deeper in the soil. This captures
nutrients that might otherwise be lost from the system. Differences in plant rooting patterns,
including root density and root branching at different soil depths, also results in more efficient
extraction of nutrients from all soil layers when a series of different crops is grown.
Including sod-forming crops in rotation with row crops decreases soil and nutrient losses
from runoff and erosion, and increases soil organic matter. Growing legumes to fix
atmospheric N reduces the need for purchased fertilizer and increases the supply of N stored
in organic matter for future crops. Biologically fixed N is used most efficiently in rotations
where legumes are followed by crops with high N requirements. Rotating crops also
increases soil biodiversity and nutrient cycling capacity by supplying different residue types
and food sources, reduces the buildup and carryover of soil-borne disease organisms and
insect pests (breaks disease and pest cycles), and can help create favorable growing
conditions for healthy, well-developed crop root systems.
Soil & Water Conservation Practices
Soil erosion removes topsoil, which is the richest layer of soil in both organic matter and
nutrient value. Implementing soil and water conservation measures that restrict runoff and
erosion minimizes nutrient losses and sustains soil productivity. Tillage practices and crop
residue cover, along with soil topography, structure, and drainage, are major factors in soil
erosion. Surface residue limits erosion by reducing detachment of soil particles by wind or
raindrop impact and restricting water movement across the soil. Tillage practices manage the
amount of crop residue left on the soil surface. Reduced tillage or no-till maximizes residue
coverage. Water moves rapidly and is more erosive on steep slopes, so reducing tillage,

maintaining surface residue, growing sod crops, and planting on the contour or in contour
strips are recommended conservation practices. Using diverse rotations and growing cover
crops also can reduce erosion.
Soils with stable aggregates are less erodible than those with poor structure, and organic
matter (including the activity of living soil organisms and fine roots) helps bind soil particles
together into aggregates. Tillage breaks down soil aggregates and also increases soil
aeration, which accelerates organic matter decomposition. Well-drained soils with rapid
water infiltration are less subject to erosion, because water moves rapidly into and through
them and does not build up to the point where it moves across the surface. Drainage
improvements on poorly drained soils reduce runoff, erosion, and soil compaction. Improving
drainage also decreases N losses from denitrification, which can be substantial on
waterlogged soils, by increasing aeration. Improving aeration in the plant-root zone also
promotes healthy root growth. A negative consequence of improved drainage is loss of
nitrate-N and other nutrients through tile outlets to surface waters. Especially important are
flushes of residual N after late winter/early spring rains.
Cover Crops and Green Manures
Growing cover crops and green manure crops can be viewed as a type of crop rotation,
where adding a non-revenue generating crop between annual cash crops extends the
growing season. Many of the benefits, therefore, are the same as those achieved with crop
rotation.
The terms cover crop and green manure are frequently used synonymously. They perform
many similar functions and many of the same plant species are used as both cover crops
and green manure crops. The main difference between the two is that the primary purpose of
growing a cover crop is to protect the soil surface from raindrop impact, runoff, and erosion
and the primary purpose of a green manure is as a soil-building crop to produce organic
material for incorporation into the soil. Winter grains like cereal rye planted after potatoes are
cover crops that are designed to hold soil in place until the next main crop is planted in the
spring, but they also add organic matter to the soil when they are turned under. Rapidly
growing summer annuals like buckwheat and sorghum-sudangrass are planted between
short-season vegetable crops as green manures to add organic matter to the soil, but they
also protect the soil from erosion between spring and fall vegetables.
Growing legume cover crops adds biologically fixed N. The additional plant diversity with
cover crops stimulates a greater variety of soil microorganisms, enhances carbon and
nutrient cycling, and promotes root health. The soil surface is covered for a longer period of
time during the year, so nutrient losses from runoff and erosion are reduced. This longer

period of plant growth substantially increases the amount of plant biomass produced, which
in turn increases organic matter additions to the soil. The extended growth period obtained
with cover crops also extends the duration of root activity and the ability of root-exuded
compounds to release insoluble soil nutrients.
A winter cover crop that makes good fall growth traps excess soluble nutrients not used by
the previous crop, prevents them from leaching, and stores them for release during the next
growing season . Complementary cover crop mixtures produce root exudates with varying
composition and effects, and have different zones of nutrient uptake, because they differ in
amount, depth, and patterns of root branching. Deep-rooting cover crops, like sorghum-
sudangrass hybrids and sweet clover, can break up some types of compacted soil layers and
improve rooting depth for the next crop. Cereal rye, sorghum-sudangrass, and brassicas
(mustards), such as oilseed radish and forage turnip, all suppress some nematode species
and may be useful cover crops in fields with moderate infestation levels. Cover crops also
can suppress weeds, which otherwise would compete with crops for nutrients.
Cover crop benefits are probably greatest as soil-building crops preceding high-value
perennial fruits and in rotations with low-residue, short-season crops such as annual
vegetables. It is often easier find places to grow cover crops in vegetable rotations than in
agronomic rotations, and there may be opportunities to grow both summer and fall cover
crops in vegetable systems. Many vegetables have relatively shallow, sparse root systems,
but are well fertilized because of their value. Both summer and fall cover crops absorb
residual nutrients, in addition to increasing the time and amount of surface cover.
Disadvantages of growing cover crops are:
● Large amounts of residue can make planting difficult and reduce crop stands
● In wet springs, planting may be delayed if wet soil conditions delay killing the cover
crop
● Soil warms more slowly in the spring under cover crops than for tilled soil and lower
soil temperatures can slow seed germination, reduce early-season growth, delay
maturity, and reduce crop yields
● Spring cover crop growth uses water, which can adversely affect the following cash
crop in a dry year (in wet years, cover crop water use may be beneficial on poorly
drained soils)
● Some cover crops attract and/or harbor pests that can damage succeeding crops
● There are expenses and management time required to grow cover crops
Cover crops have many benefits, but when you grow them you need to commit time to their
selection and management to fully realize their benefits and avoid potential problems. Select
cover crops with characteristics that will meet your objectives and fit your rotations, and then
manage them with the same attention and skill you give any other crop.

Manure Management
Returning manure to crop fields recycles a large portion of the plant nutrients removed in
harvested crops. On farms where livestock are fed large amounts of off-farm purchased
feeds, manure applied to crop fields is a substantial source of nutrient inputs to the whole
farming system. However, just as nutrients can be lost from the soil, nutrient losses from
manure during storage, handling, and application are both economically wasteful and a
potential environmental problem. Soluble nutrients readily leach from manure, especially
when it is unprotected from rainfall during storage. N is readily lost through volatilization of
ammonia, both during storage and when manure is not incorporated soon after field
application . Nutrient losses from manure also occur when it is applied at rates exceeding
crop nutrient requirements.
Analyze manure for its nutrient content and adjust application

rates according to crop needs, soil tests, and frequency of Nutrient
manure applications. Avoid applying manure at rates that Management
is the efficient
exceed crop requirements for any nutrient, but especially for use of all
N and P on fields that receive manure on a regular basis. nutrient
This often means that rates should be based on P sources. A
requirements rather than N requirements. Following heavy Nutrient
manure applications with crops that have high nutrient Management
requirements (especially for N and P) reduces losses and Plan that
takes all
increases nutrient-use efficiency. In addition to nutrient value, nutrient
manure adds organic matter to the soil, which can improve sources into
soil structure and increase CEC . Refer to Using Manure and account is not
Compost as Nutrient Sources for Vegetable Crops for further just
environmentally
information on nutrient content, nutrient availability, and
sound, it is
calculation of application rates for efficient use of manure as good business.
a source of plant nutrients for vegetable crop production.
Compost & other Soil Amendments
In addition to manure, organic amendments such as biosolids, food processing wastes,

animal byproducts, yard wastes, seaweed, and many types of composted materials are
nutrient sources for farm fields. Biosolids contain most of the essential plant nutrients, and
are much “cleaner” than they were twenty years ago, but regulations for farm application
must be followed to prevent the possibility of excessive trace metal accumulation. Biosolids

are also not an acceptable nutrient source for certified organic production.
Composting is a decomposition process similar to the natural organic matter breakdown that
occurs in soil. Proper composting conserves volatile and soluble N, and other mobile
nutrients in waste products, by incorporating them into organic forms where they are more
stable and less readily lost. Composting reduces the bulk of organic wastes and makes
transportation and field application of many waste products more feasible. On-farm
composting of manure and other farm wastes also facilitates their handling. Most organic
materials can be composted, nearly all organic materials contain plant-nutrient elements, and
recycling all suitable wastes or byproducts through soil-crop systems by either
composting or direct field application should be encouraged. These practices build up soil
organic matter and provide a long-term, slow-release nutrient source. Some composts also
have disease-suppressive properties that improve root growth and health.
Inorganic byproducts also can be recycled through the soil and supply plant nutrients.
Available materials vary by region, but wood ash, rock dust from quarries, gypsum from
scrubbers in power plants burning high-sulfur coal, and waste lime from water treatment
plants are among the waste products that are beneficially re-used. When considering the
agricultural use of any byproduct, a thorough chemical analysis and review of possible
regulations should be done to avoid soil contamination problems. Even seemingly benign
byproducts should be analyzed and field-tested on a trial basis before using them on a large
acreage.
Table 1. Percentage of the Total Soil Volume Occupied by Plant

Roots (in the surface 8-inches of soil)
Crop Root Volume (%)

Kentucky Bluegrass 2.8
Winter Rye 0.9
Oat 0.6
Soybean 0.4 - 0.9
Corn 0.4
Adapted from S. Barber, Soil Nutrient Bioavailability, 1984.
Healthy, Vigorous Root Systems

Vigorous root systems tap nutrient supplies from a larger volume of soil, so management
practices that stimulate healthy root growth can also increase nutrient uptake. Uptake
efficiency by extensive, well-distributed root systems results from increases in the amount of
root surface area in contact with the soil. The extent of root-soil contact is limited by the fact
that roots occupy only about 1 to 3% or less of total soil volume, even for fibrous-rooted
plants in the surface layer of soil where root density is greatest (Table 1) . For immobile
nutrients like P, root growth to the nutrient is especially important for uptake, because in
most soils P moves only about 1/10 of an inch over the entire growing season.
Root-soil contact is determined by root length (both vertical &

horizon-tal), root branching, and root hairs. Root hairs are
located just behind the root tip and have a relatively short life
span of a few days to a few weeks. Actively growing feeder roots click to enlarge
are necessary to continually renew these important locations for
nutrient uptake. Symbiotic associations between soil fungi and
plant roots also increase nutrient absorbing capacity (Fig. 5) .
These fungi, called mycorrhizae (“fungus roots”), function as an
extension of plant root systems. Mycorrhizae obtain food from plant roots and in return
increase the nutrient absorbing surface for the plant through their extensive network of fungal
strands ( hyphae). Mycorrhizae are particularly important for P uptake in low P soils. They
can increase Zn and Cu uptake and also provide some protection against root disease.
Root activity also has direct effects on nutrient availability in the soil . Insoluble nutrients are
released and maintained in solution by the action of organic acids, chelates, and other
compounds produced by roots . Nutrients are also released because the soil immediately
adjacent to roots, the rhizosphere, often has a lower pH than the bulk soil around it as a
consequence of nutrient uptake . The rhizosphere stimulates microbial activity and microbes
also release compounds like organic acids, enzymes, and chelates that solubilize nutrients.
A number of soil factors and management practices affect root growth, distribution, and
health. Compacted soil layers restrict root penetration, low pH in the subsoil can restrict
rooting depth, water saturation and poor aeration inhibit root growth, and roots will not grow
into dry zones in the soil. Alleviating these conditions through some of the management
practices described in this bulletin can increase nutrient uptake . Cultural prac-tices that
promote soil biodiversity help maintain healthy root systems, because an active and diverse
microbial population competes with root pathogens and can reduce root disease.

Phosphorus Cycling: the Critical Importance of Soil P

Transformations
Soil P is chemically and physically very reactive, so P

transformations in the soil (see Fig. 1) are a critical part of the
P Cycle and control P availability to plants. The necessity for
dynamic nutrient cycling processes in soil is clearly illustrated
by comparing crop requirements for P with typical P
concentrations in the soil solution. A 150-bushel/acre corn
crop has about 40 pounds of P in the grain and stover, so the
crop requirement is 40 pounds of P/acre (ignoring the P
requirement of roots). P solubility is very low and the soil
solution concentration commonly ranges from less than 0.01
to 1 part per million (ppm). An “average” value for a fertilized
agricultural soil is about 0.05 ppm of dissolved, available P.
Soil with a 25% water-holding capacity holds nearly 250,000
gallons of water in the upper 3-feet of one acre when it is at
field capacity. However, because P solubility is so low, the soil
solution in this soil will contain only 1/10 of a pound of plant-
available, dissolved P/acre. This means that soil-P nutrient
pools, both inorganic and organic, must be able to replenish
available P in the soil solution 400 times during the
growing season to meet crop needs. Roots occupy only a
small part of the soil volume and P moves only a short
distance during a growing season, so the actual turnover rate
in the vicinity of plant roots will have to be much greater.
Soil Acidity & Liming
Soil pH has strong effects on the availability of most nutrients. This is because pH affects
both the chemical forms and solubility of nutrient elements. Trace metals such as Fe, Zn,
and Mn are more available at lower pH than most nutrients, while Mo and Mg are more
available at higher pH than many other nutrients. The ideal soil pH for many crops is slightly
acid, between about 5.8 and 7.0, because in that range there is well-balanced availability for
all nutrients. This pH range also promotes an active and diverse soil microbial population and
is a healthy range for earthworms and other soil organisms. Alkaline soil conditions reduce
Fe availability, resulting in Fe chlorosis (“lime-induced chlorosis”) on crops like soybeans
when soil pH is above 7.2.

Some crops grow better at distinctly lower or higher soil pH than 5.8 to 7.0, usually because
of specific nutrient requirements. Blueberries grow best around pH 4.5 to 4.8 and often are
Fe deficient when the pH is above 5.2. Most other crops suffer from Al or Mn toxicity when
soil pH is that low . Legumes do best at higher pH than most other crops, due to the high
requirement for Mo by N-fixing bacteria . Potatoes are often grown at a pH of 5.4 or less, but
to reduce the incidence of potato scab rather than for fertility reasons.
The target pH range for crops grown on organic soils is about 1 to 1.5 units lower than it is
on mineral soils. Liming is generally not beneficial unless soil pH is 5.4 or less and lime
recommendations for organic soils are only designed to raise pH to 5.5. Mn deficiency can
occur on vegetable crops like onions when soil pH is 5.8 or higher on organic soils. Plant
roots can tolerate lower soil pH on muck or peat soils than they can on mineral soils,
because amounts of potentially toxic metals like Al and Mn are lower and they are also
bound by the high organic matter levels. However, formation of similar Cu-organic matter
complexes can cause Cu deficiency in sensitive crops like carrots on organic soils.
Limestone is the most commonly used material to increase soil pH. Liming also supplies Ca
and dolomitic lime supplies Mg as well. Liming rates depend upon the buffering capacity of a
soil, in addition to the measured pH. Buffering capacity, or ability to maintain pH within a
given range, is related to CEC and increases as clay and/or organic matter content of the soil
increases. The lime requirement for raising soil pH a given amount is much larger for fine-
textured, high organic matter soils than for sandy, low organic matter soils. Liming
frequency also depends on soil buffering capacity. Because soil pH changes more slowly on
well-buffered, high CEC soils, their larger lime requirements are applied at more widely
spaced intervals than on poorly-buffered, low CEC soils, where more rapid changes in pH
require smaller, but more frequent, lime applications.
Regular lime applications are required on many soils to maintain soil pH in the desired range,
because soil acidification is an ongoing process. Major causes of acidity are leaching and
plant uptake of basic cations (Ca and Mg), production of organic acids from organic matter
decomposition, and application of acidifying N fertilizers. Ammonium/ammonia N sources,
including products like urea that break down to release ammonia, generate acidity when they
are converted to nitrate or taken up directly by plant roots.
Reducing soil pH is often necessary for acid-requiring crops like blueberries. Elemental S is
the most economical and commonly used material to lower soil pH. Al-sulfate and Fe-sulfate
effectively reduce pH, and act more rapidly than elemental S, but they are more expensive
and much higher rates are required for equivalent pH changes. Al-sulfate should be avoided,
especially on low organic matter soils, because of the potential for Al toxicity to plant roots.
Fertilizing with ammonium sulfate, the most acidifying N fertilizer, helps maintain soil pH after
it is lowered to the desired range. Do not use ammonium sulfate for large pH changes,
because that will result in excessive N applications. Unprocessed elemental S can be

applied to reduce soil pH in organic crop production, but not Al, Fe, or ammonium sulfates.
Ca:Mg Ratios
Some nutrient management philosophies stress exchangeable

cation ratios, especially the importance of a large ratio of Ca to
Mg. If Ca:Mg is less than 6 or 7:1, application of high-Ca
limestone or gypsum (Ca-sulfate) is recommended. Soil Ca
certainly can be low, and balance between nutrient cations is
important, but from a fertility standpoint, the actual amount of
exhangeable Ca or Mg in soil, rather than the ratio between
them, is the most critical factor. In Minnesota, 300 ppm Ca
and 100 ppm Mg are adequate soil test levels. There is very
little research evidence supporting the existence of an ideal
Ca:Mg ratio, while a number of studies show that as long as
adequate amounts of both Ca and Mg are present, and Ca:Mg
is at least 1:1, crops yield equally well over a wide range of
ratios. In fact, a soil could have the “ideal” ratio of Ca:Mg, but
actually be deficient in both nutrients. Ca is usually adequate if
soil pH is maintained in the proper range. Lime should
generally be purchased on the basis of cost per unit of total
neutralizing power (TNP). When Mg is low and the ratio of Mg:
K is less than 2:1, dolomitic (Ca + Mg) limestone is preferred
over high-Ca liming materials.
Fertilizer Applications
Many materials can be applied to soil as sources of plant nutrients, but the term “ fertilizer” is
often used to refer to relatively soluble nutrient sources with a high analysis or concentration.
Commercially available fertilizers supply essential elements in a variety of chemical forms,
but many are relatively simple inorganic salts. Advantages of commercial fertilizers are their
high water solubility, immediate availability to plants, high concentration and low price
per unit of nutrient, and the uniformity and accuracy with which specific amounts of
available nutrients can be applied. Because they are relatively homogeneous compounds of
fixed and known composition, it is fairly easy to calculate precise application rates and attain
relatively consistent performance. This is in contrast to organic nutrient sources, which are a
much greater challenge to manage, because of their variable composition, variable nutrient
availability, and patterns of nutrient release that are greatly affected by temperature,
moisture, and other conditions that alter biological activity.

Don’t Forget About Magnesium
Concern about maintaining high soil Ca levels, relative to Mg,

should not lead to the misconception that Mg is something to
be avoided. Mg is an essential plant nutrient. Among other
functions, it is the central atom in the chlorophyll molecule and
required for photosynthesis. Forages grown on low Mg soils
can cause grass tetany, a serious nutritional deficiency of Mg
in cattle. When Ca applications are excessive, other
exchangeable cations like Mg (and K) are displaced and can
be lost through drain lines or by deep leaching. It is important
to maintain adequate amounts, and balance between, all
essential cations.
Dolomitic limestone is an important source of Mg, but we

sometimes forget that it still contains more Ca than Mg.
Dolomites range from 6 to 12% Mg and 20 to 30% Ca (on a
weight basis). Expressed on a cation equivalency basis,
dolomite that is 12% Mg and 21% Ca has a Ca:Mg ratio of
a little more than 1:1. Many factors affect the balance
between Ca and Mg in the soil (more Ca is removed by crops,
Mg is more easily lost through water movement), but it is
important to recognize that commonly available dolomitic
limestone in the Midwest (10 to 12% Mg) cannot by itself
reduce the Ca:Mg ratio in soil to less than 1:1.
Situations where calcitic lime is preferred over dolomitic lime

certainly can occur, but evaluate that need carefully before
you pay a significantly higher price for calcite that has to be
transported a long distance to your farm.
The solubility of commercial fertilizers can sometimes be a problem, because soluble

nutrients may move out of farm fields when applied in excess or when large rains occur soon
after fertilizer application. Soluble nutrients can be lost by leaching on well-drained soils and
through tile outlets or in runoff on poorly drained soils. Denitrification can cause large losses
of nitrate-N from water-saturated soils in wet springs.
Increasing soil CEC by increasing organic matter reduces the movement and loss of some
nutrients, although not nitrate-N (an anion). Management practices that synchronize nutrient

availability with crop demand and uptake also minimize losses. Both application timing and
the amount of fertilizer applied are important. Splitting fertilizer application into several small
applications, rather than a single, large one, is especially important to limit N leaching on
sandy, well-drained soils. Split N applications can also reduce N losses in runoff or from
denitrification on poorly drained soils. Excess nutrient applications can be eliminated or at
least significantly reduced by soil testing on a regular basis, setting realistic yield goals and
fertilizing accordingly, accounting for all nutrient sources such as legumes, manure, and
other amendments, and using plant analysis as a monitoring tool for the fertilizer program.
What About Ca Amendments, Ca:Mg Ratios, and

Soil Structure?
Applying gypsum, high-Ca lime, or other Ca amendments is

sometimes recommended to add Ca, increase Ca:Mg ratios,
and improve soil structure. Ca ions with multiple positive
charges help build good soil structure by acting as “bridges”
that bind negatively charged clay particles together. These
“flocculated” clays are basic building blocks in the formation of
stable soil aggregates. The cation sodium (Na), with a single
charge, does not promote aggregation and has adverse
effects on soil structure (see below). Mg ions are similar to Ca
with two positive charges, but some believe that too much Mg
relative to Ca forms “tight” soils due to differences in size
between Ca and Mg. However, within the ranges of these the
two ions commonly found in soil, there is no clear evidence for
a Ca:Mg ratio effect on soil structure.
Do some of our fine-textured soils have weak structure and

poor drainage because they lack Ca? Soil structure is
affected by many factors (e.g. clay, humus, roots,
microorganisms, earthworms, tillage), so it is difficult to clearly
separate and evaluate the contribution of Ca. It is clear that
Ca is important and high Ca levels are commonly associated
with soils that have good structure. What is not always clear
are the specific soil conditions where a benefit from Ca can be
consistently expected.
Soil conditions where Ca amendments have improved

structure include:
● Soils with high amounts of exchangeable Na,

where Na ions with a single positive charge tend to

disperse clay particles rather than flocculate them. This

leads to plugging of soil pores with clay particles,
restricted water movement, and surface crusting.
Adding gypsum can replace Na with Ca and improve
structure, but Na dominated soils occur in arid climates
and in higher rainfall areas leaching prevents Na
accumulation. Claims that gypsum (Ca) is a universal
soil conditioner that loosens tight soils may arise from
an erroneous extrapolation of the benefits in arid,
irrigated areas to soils with poor structure in all regions.
● Soils where organic matter is low, easily
dispersed clays dominate, and soil
aggregates are weak and readily broken down by
physical forces like tillage and raindrop impact. In these
situations, gypsum can promote clay binding, improve
structure at the soil surface, and reduce crusting. The
gypsum effect is often short-lived, however, and long-
term improvements in soil structure require additional
changes in soil management such as addition of
organic matter and reduced tillage.
● Soils with low amounts of Ca in the subsoil.
Gypsum is more soluble than lime, so incorporation of
gypsum is a better (although still not rapid) way of
moving Ca into high clay subsoils and improving root
growth. Often these low Ca subsoils are very acid and
better root growth results from displacement of toxic Al
by Ca rather than better soil structure. Extremely acid
subsoils are rare in the agricultural regions of
Minnesota.
Ca amendments can improve soil structure, but their

usefulness probably has to be evaluated on a case-by-case
basis. This may mean testing their effectiveness on strips in a
field before making a large investment to treat the entire area.
On a practical basis, it is important to remember that the
formation of stable soil aggregates requires organic matter,
and the presence and activity of a variety of soil organisms,
not just Ca binding of clay particles. In addition, maintaining
good soil structure requires soil management that avoids
mechanical compaction, avoids physical destruction of soil
aggregates by excessive tillage, and uses crop residue
management to reduce surface crusting. Good soil structure
results from the interaction of many physical, chemical,

and biological factors.
Organic agriculture’s approach to fertilization is to feed the soil and let the soil feed the
plant. Manure, compost, kelp, and other organic fertilizers that supply multiple nutrients are
emphasized, but inorganic materials are also important. Inorganic fertilizers for organic crop
production must be from natural rock deposits and cannot be chemically processed. They
are relatively insoluble with slow release of plant nutrients. Ground minerals like rock
phosphate (P), especially colloidal or soft rock phosphate, greensand (K, P), gypsum (Ca,
S), and limestone (Ca, Mg, pH) are commonly applied. Even less soluble products like basalt
and granite dust (K, Mg, Ca, trace-metal micronutrients) are also used.
Nutrient release from minerals with low solubility depends upon accelerated weathering
reactions, which are stimulated by an active population of soil microbes. Living
microorganisms themselves are also a major nutrient storage pool, so organic cultural
practices to maintain soil fertility are designed to enhance soil biological activity. Ideally, this
microbial population functions both as a “sponge” that soaks up excess nutrients and a
nutrient source that releases nutrients when the population turns over, in addition to its role
in promoting release of nutrients from minerals and decomposing organic matter. The phrase
“feed the soil” refers to the importance of meeting the nutrient needs of these soil organisms
and their subsequent roles in meeting the nutrient needs of plants.
Soil Testing
The first step in maintaining soil fertility is to know current nutrient levels. This is
accomplished bysoil testing, which is an important soil management tool and effective basis
for nutrient and lime recommendations. The goal of soil testing is no longer simply to find out
whether the soil contains adequate plant nutrients for optimum growth. It also is a tool for
determining whether nutrient levels are excessive and prone to move off-site. Soil fertility
today is a social issue as well as a crop production concern .
Soil test each field every 1-3 years, depending upon crop rotation, field history, and the value
of the crop. Testing every 3-5 years is probably sufficient for agronomic crop fields with a
stable rotation, long-term record of soil tests, and no recent manure or compost applications
(only commercial fertilizer since the last soil test). Choose a reliable, experienced laboratory
that makes recommendations suitable for the soil types and growing conditions in your
location. Laboratories using procedures described in Recommended Chemical Soil Test
Procedures for the North Central Region, NCR Publication 221, are preferred, because
fertilizer recommendations based on University research trials in this region are calibrated

using those procedures.
Soil sampling. Collecting a representative soil sample is often the weakest link in a soil-
testing program. Each field sampled should be divided into uniform areas having the same
soil texture and color, cropping history, and fertilizer, manure, and lime applications.
Standard soil sampling depths are 6 to 8 inches for annual crops and 10 to 12 inches for
perennial crops. Collect a 0- to 2-foot sample for a soil nitrate test. About 15 to 20
subsamples, one core per subsample, should be collected in a random, zig-zag pattern
across the field or sampling area. If you are tempted to save time or money and collect fewer
cores to represent more acres, remember that any soil test can only be as accurate as
the sample you submit. A single soil sample should never represent more than 20 acres on
a level, uniform field or 5 acres on hilly, rolling ground.
Site-specific soil sampling methods for use with the modern technological tools of
precision farming, such as yield maps and variable-rate lime and fertilizer application
equipment, are continually being developed and refined. Two approaches are currently used:
1) zone sampling, where fields are divided into management zones by soil type,
topography, soil color, and similar criteria, and 2) grid sampling, where fields are
systematically divided into uniform-sized grids (the most common size is 2.5 acres).
Types of soil tests. Standard soil testing in Minnesota focuses on soil organic matter,
the macronutrients P and K, soil pH, and the lime requirement if pH is below the desired
range. A number of other soil tests are available, but their value is very localized. Their use
in different regions of the state depends upon soil types, crops grown, the likelihood of a
specific deficiency, and availability of research to usefully interpret soil test results and make
reliable recommendations for fertilizer use. Soil tests for Ca, Mg, Mn, Cu, Zn, and soluble
salts are useful on some soils and for some cropping systems, but are not usually necessary
on a routine basis.
Fertilizer recommendations are commonly based on either sufficiency level or buildup and
maintenance philosophies. The main difference between the two approaches is that ideal
soil nutrient levels, and therefore typical fertilizer rates, are higher for buildup and
maintenance (feeding the soil) than the more conservative sufficiency level approach
(feeding the plant).
Fertilizer recommendations for N are not routinely based on

soil tests for N. Organic N is the largest pool of N in the soil,
but testing for organic N is a poor measure of available N
because the rate of organic matter breakdown and N release
is variable and unpredictable. It is a biological process that
varies with temperature, moisture, aeration, the type of
organic compounds being decomposed, and the relative

abundance of different types of soil organisms.

Plant roots
grow
In Minnesota the type of crop grown and the “average” through soil
requirement for N by that crop at a specific, anticipated yield containing
level is one of the two primary criteria determining N fertilizer about
recommendations. The other major factor is soil organic 1,000 lbs
matter content, but organic matter measurements are used to of N per
acre for
estimate an “average” release of N from organic matter
every 1%
during the growing season. These average requirements are organic
determined by research over many years and weather matter the
patterns, and across the different soil types of the region. soil
Additional adjustments to the crop N requirement are made contains.
for preceding legume crops, manure applications, other N Plant
sources, and in some situations a soil test for nitrate-N. leaves are
bathed in
air that is
Soil nitrate testing. The majority of the N taken up by about 78%
most crops is in the nitrate form andtesting for soil nitrate is N, so there
used to adjust N fertilizer recommendations in regions with are about
low rainfall and limited leaching. Under these conditions , 70 million
pounds of
residual soil nitrate from a previous crop can accumulate in N in the
the soil profile and be available for root uptake by the column of
following crop. Soil testing for nitrate-N is strongly air above
recommended for the western part of Minnesota to improve every acre
the accuracy of N fertilizer recommendations. Collect soil of land.
samples to a depth of 2 feet, either in the fall or in the early Despite this
abundance
spring before planting. The measured amount of nitrate-N is of N in both
used to adjust N recommendations and prevent excessive N the soil and
fertilizer applications. atmosphere,
N is
In more humid areas, soil nitrate testing has not been commonly
the most
considered an accurate measure of nitrate availability during
limiting
the growing season, because it is easily lost before crops are nutrient for
planted or established by denitrification, leaching, or through crop
tile lines. However, recent research has led to development production.
of a recommended procedure for measuring residual nitrate-
N in south central, southeast, and east central Minnesota. In contrast to recommendations
for western Minnesota, samples for nitrate testing should not be collected in the fall for
these parts of the state with higher rainfall. Sample to a depth of 2 feet, but only in the spring
before planting, at planting, or soon after planting. At the present time, recommendations for
adjusting N rates in these regions have only been developed for corn. The importance of N
management for both crop production and water quality protection may stimulate additional
research to extend its use to other crops, but currently it should only be used for monitoring
purposes on crops other than corn. Nitrate testing is not recommended on sandy soils.

Conventional Soil Testing and Organic Agriculture
Conventional soil tests use chemical solutions to extract nutrient

elements from soil. These chemical extractants include acid, alkaline,
or concentrated salt solutions, and various complexing agents and
buffers. Questions are sometimes raised about the validity of such
“chemical” methods for evaluating soil fertility in “non-chemical” organic
farming systems. An alternative advocated by some is that a simple
water extraction is more natural and better suited for organic
agriculture.
These are reasonable questions, but the goals of soil testing and the
role of nutrient cycling in soil fertility supports the idea that conventional
soil testing methods are as useful to organic farming as they are to
conventional agriculture. Solutions to fertility problems will differ,
but conventional soil testing is reasonably accurate for assessing
the fertility needs of soils in both conventional and organic
systems.
The goal of analyzing soil samples is to find out whether the soil
contains adequate, but not excessive, plant nutrients for optimum
growth and crop production. Roots absorb nutrients from soil water, so
mixing soil with water removes soluble nutrients and analyzing
this solution tells you the supply of nutrients immediately
availableforplant uptake. This method works well in situations like
frequently fertilized greenhouse crops, which are grown in artificial
media with low nutrient-holding capacity, but gives only part of the
picture for field-grown crops. Simple water extractions don’t provide
sufficient information to analyze the nutrient status of field soils,
because what you really want to know are the total amounts of nutrients
that will be available to a crop throughout the full growing season. In
addition to what is immediately available, you need a measure of the
capacity of the soil to replenish the supply of nutrients in the soil
solution as roots absorb them (e.g. see “Soil P Transformations”).
The native soil solution is not pure water. It is a chemically reactive

solution that solubilizes nutrients and plays an active role in nutrient
cycling, so extractants that mimic this activity are the most “natural” and
useful. Organic farming depends upon building a biologically active soil
as a basis for fertility, which means creating a corresponding soil
solution that is chemically and biochemically active. If anything, it is

probably even more important in an organic farming system, than a

conventional system, to measure the slowly available supply of soil
nutrients.
The ideal chemical extractant removes all nutrient forms capable of

cycling into the soluble, readily available nutrient pool during the next
growing season. No extractant is that complete or selective, but useful
chemical procedures remove an extractable fraction of one or more
soil nutrients that is well correlated with nutrient uptake by plants. The
extracted amount is a useable index of nutrient availability. Soils with
low soil-test values are very likely to respond to nutrient additions, while
high-testing soils are very unlikely to benefit. Specific fertilizer
recommendations are based on calibration research that determines
the amount of fertilizer a crop will respond to at any given soil test level.
Development of chemical extractants specifically designed for organic

systems probably could improve their accuracy. For example,
conventional soil tests may underestimate P availability in soils with
large amounts of organic P, and depending on the method, may be low
or high for soils where large applications of rock phosphate have been
made. However, more correlation and calibration research on
organic crops, measuring responses to organically certified
nutrient sources, could be a more productive approach than
developing completely different extractants. Results of conventional soil
tests are definitely useful to organic agriculture, but there are
opportunities to improve the way they are applied.
Plant Analysis
Plant analysis is a nutrient management tool most effectively used in conjunction with a
regular soil-testing program. The crop integrates effects of soil fertility and other growth
factors, and balanced
plant nutrition is the ultimate goal of crop nutrient management, so it makes sense to directly
analyze plants. Just as in soil testing, proper sampling is critical. Nutrient sufficiency levels
are based on analyzing specific plant parts, sampled at a specific growth stage.
Recently matured, fully expanded leaves, or petioles (leaf stalks) from recently matured
leaves, are the most frequently used plant tissues.
A shortcoming of plant analysis is that when a nutrient deficiency is diagnosed, it may be too
late in the season to correct the problem for the current crop. However, plant analysis is a
requirement for sound nutrient management of perennial fruit crops, can be cost effective on

a routine basis for high-value vegetables, and is a useful validation tool for the fertility
program of all crops. Plant analysis is the only way to confirm a crop nutrient deficiency and
is often a better diagnostic tool than a soil test for micronutrients.
Soil tests in conjunction with plant analysis are necessary because: 1) when a nutrient
deficiency is diagnosed by plant analysis, there usually are no standardized
recommendations for the amount of that nutrient you need to apply to overcome the
deficiency, and 2) when a nutrient deficiency is diagnosed, the cause is not necessarily
inadequate nutrient supply in the soil.
Several plant tests are specifically designed to refine N management. Chlorophyll meters
are hand-held instruments used in the field to measure the “greenness” or chlorophyll
content of plant leaves. They give an indirect measure of leaf N, because most N in leaves is
contained in chlorophyll. Another approach, used for intensively grown, drip-irrigated
vegetables, is on-farm analysis of sap squeezed from fresh petioles. Both nitrate-N and K
can be monitored with petiole-sap testing and results used to determine fertigation rates
for these nutrients through the irrigation system.
Keeping detailed records of plant analysis, soil tests, lime and fertilizer applications, crop
yields and quality, and changes that occur over time are key elements of a nutrient
management program. This information permits producers to monitor crop responses on
their own farms to different soil test levels and standard fertilizer recommendations . They
can use the accumulated results to adjust these “average” recommendations to the unique
conditions of their farms and cropping systems.
Summary
Goals of effective nutrient management are to provide adequate plant nutrients for optimum
growth and high-quality harvested products, while at the same time restricting nutrient
movement out of the plant-root zone and into the off-farm environment. Biological
processes control nutrient cycling and influence many other aspects of soil fertility.
Knowledge of these processes helps farmers make informed management decisions about
their crop and livestock systems. How these decisions affect soil biology, especially microbial
activity, root growth, and organic matter, are key factors in efficient nutrient management.
Managing soil organic matter and biological nutrient flows is complex, because crop
residues, manures, composts, and other organic nutrient sources are variable in
composition, release nutrients in different ways, and their nutrient cycling is strongly affected
by environmental conditions.
Chemical and physical processes in soil largely control mineral solubility, cation exchange,

solution pH, and binding to soil particle surfaces . Knowledge of soil chemistry makes it
possible to formulate fertilizers that supply readily available plant nutrients. Management of
inorganic nutrient sources is simpler than organic nutrient sources, because of their known
and uniform composition and the predictability of their chemical reactions, but they are also
more easily lost from farm fields. Chemical and biological processes and their effects on
plant nutrients cannot be clearly separated, because inorganic nutrients are quickly
incorporated into biological cycles and biological processes release nutrients from organic
matter in plant-available, inorganic forms.
Use chemical fertilizers only after accounting for all organic nutrient sources to avoid
overloading the system and losing soluble nutrients . For many farming systems,inorganic
fertilizer will still be the largest nutrient input, but even then it is useful to think of chemical
fertilizers as supplementary nutrients. When used to supplement biological nutrient sources,
inorganic fertilizers can help make more efficient use of other available plant-growth
resources, such as water and sunlight, by eliminating nutrient supply as the limiting factor in
crop growth and yield. Chemical processes should be managed so they work together with
biological processes for a productive agriculture and healthy environment.
This bulletin was originally published by the Ohio State University Piketon Research &
Extension Center (SWR-2, 1999). It has been updated and adapted to fit Minnesota
conditions and University of Minnesota recommendations.

Mineral Chart | Nutrient chart | Minerals in fruits and vegetables
Dr. Decuypere's Nutrient Charts™

~~ Minerals Chart ~~
Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.
Click on the buttons below to visit each chart:
Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds | Proteins
Minerals are elements that originate in the soil and cannot be created by living things, such as plants and
animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from
the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in
the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources.
Minerals may also be present in your drinking water, but this depends on where you live, and what kind of
water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the
mineral content of the soil varies according to the location in which the plant was grown.
Note that I have listed only those foods which contain the listed vitamins in significant quantities.
For more detailed information, please visit the United States Department of Agriculture (USDA)
Food & Nutrition Center.
Meat/Dairy/
Nutrient - Benefits/Deficiency Vegetable Nut/Seed/Grain
Fruit Sources Protein
Estimated Amounts Needed Symptoms Sources Sources
Sources
Calcium eases insomnia and Most fruits contain Most Almonds Meat and
calcium - nutritional
helps regulate the passage of some calcium, vegetables Amaranth Proteins:
info
nutrients through cell walls. these have a bit contain some Brazil Nuts Cheddar Cheese
Without calcium, your muscles more than usual: calcium, these Filberts/Hazelnuts Cottage Cheese
Adults need 1000 mg/day. wouldn’t contract correctly, your have a bit more Cream Cheese
Blackberries Oats
blood wouldn’t clot and your than usual: Cows Milk
nerves wouldn’t carry messages. Blackcurrants Amaranth Pistachios
Children need 800 to 1300 mg/day. Eggs
Dates leaves Sesame Seeds
Wheat - Durum Caviar
Recommended supplement: Coral If you don’t get enough calcium Grapefruit Bok Choy
from the food you eat, your Wheat - Hard White Perch
Calcium Supreme Mulberries Brussels
body automatically takes the Pollock
Orange Sprouts
calcium needed from your Sardines
Pomegranate Butternut
bones. If your body continues to Goat Milk
Prickly Pears squash
tear down more bone than it Goat Cheese
replaces over a period of years Celery
Soy Beans
in order to get sufficient calcium, Chinese
Yogurt
your bones will become weak Broccoli
http://www.healthalternatives2000.com/minerals-nutrition-chart.html (1 of 7) [02/05/2010 15:43:10]
and break easily. French Beans Sour Cream

Kale Lowfat Yogurt
Deficiency may result in muscle Okra
spasms and cramps in the short Parsnip
term and osteoporosis. Spirulina
Swiss Chard
Turnip
copper - nutritional Copper is involved in the Most fruits contain Most Most nuts contain a Most proteins
info absorption, storage and a small amount of vegetables trace amount of contain a trace
metabolism of iron and the copper, but kiwi have some copper. amount of copper.
formation of red blood cells. It fruit has a copper, but Brazil Nuts Beef
The estimated safe and adequate also helps supply oxygen to the significant amount. Lima Beans Buckwheat Cheddar Cheese
intake for copper is 1.5 - 3.0 mg/ body. The symptoms of a copper Avocado have a Cashews Perch
day. Many survey studies show deficiency are similar to iron- Blackberries significant Chestnuts Salmon
that Americans consume about 1.0 deficiency anemia. amount.
Dates Filberts/Hazelnuts Sardines
mg or less of copper per day Amaranth
Guava Oats Goat Cheese
leaves
Kiwi Fruit Sunflower Seeds Soy Beans
Artichoke
Lychee Walnuts Soy Milk
French Beans
Mango Wheat - Durum Turkey Bacon
Kale
Passionfruit Wheat - Hard Red Veal
Lima Beans
Pomegranate Turkey Leg
Parsnip
Roast Duck
Peas
Potatoes
Pumpkin
Spirulina
Squash -
Winter
Sweet Potato
Swiss Chard
Taro

iodine - Iodine helps regulate the rate of Fruits grown in Vegetables Nuts grown in Proteins produced
nutritional info energy production and body iodine-rich soils grown in iodine- iodine-rich soils in iodine-rich
weight and promotes proper contain iodine. rich soils contain iodine. areas contain
growth. It also promotes healthy contain iodine. iodine.
Adults should get 150 mcgs per hair, nails, skin and teeth.
day.
In countries where iodine is
The children’s recommendation for deficient in the soil, rates of
iodine is 70 to 150 mcg (that is hypothyroidism, goiter and
micrograms). retarded growth from iodine
deficiency are very high.
In developed countries,
however, because iodine is
added to table salt, iodine
deficiencies are rare.
iron - Most at risk of iron deficiency are While most fruits Vegetables: Most nuts contain a Meat and
nutritional infants, adolescent girls and have some iron, Amaranth small amount of Proteins:
info pregnant women. probably the best leaves iron. Beef
source of iron for Bok Choy Amaranth Caviar
Women and teenage girls need at children is raisins,
Iron deficiency in infants can Brussels Buckwheat Sardines
least 15 mg a day, whereas men
result in impaired learning ability which are rich in Sprouts Cashews Goat Cheese
can get by on 10.
and behavioral problems. It can iron. Other fruits Coconut Lamb
Butternut
also affect the immune system which have a good Oats
It is important that children get squash Soy Beans
and cause weakness and fatigue. amount of iron are:
about 10 to 12 mg of iron per day, French Beans Pine Nuts/Pignolias Soy Milk
Avocado
preferably from their diet. Kale Pumpkin Seeds Turkey Bacon
To aid in the absorption of iron, Blackberries
Breastfeeding is the best insurance Leeks Rye Turkey Leg
eat foods rich in vitamin C at the Blackcurrant
against iron deficiency in babies. Lima Beans Spelt Roast Duck
same time you eat the food Boysenberries
containing iron. The tannin in Peas Wheat - Durum Hamburger
Breadfruit
non-herbal tea can hinder Potatoes Wheat - Hard Red Beef Sausage
Cherries
absorption of iron. Pumpkin Wheat - Hard White Beef Jerky
Dates
Figs Spirulina Ground Turkey
Take iron supplements and your Swiss Chard
vitamin E at different times of Grapes
the day, as the iron supplements Kiwi
will tend to neutralize the Lemon
vitamin E. Loganberries
Lychee
Vegetarians need to get twice as Mulberries
much dietary iron as meat eaters. Passion Fruit
Persimmon
Pomegranate
Raspberries
Strawberry
Watermelon
Magnesium is needed for bone, Fruits: Vegetables: Nuts: Meat and

magnesium - nutritional info protein, making new cells, Avocado Amaranth Almonds Proteins:
activating B vitamins, relaxing Banana leaves Amaranth Beef
nerves and muscles, clotting Blackberries Artichoke Brazil Nuts Cheddar Cheese
Adults need 310 to 420 mg/ day. blood, and in energy production. Blackcurrants Butternut Buckwheat Caviar
Breadfruit squash Cashews Cod
Children need 130 to 240 mg/day. Insulin secretion and function Herring
Cherimoya French Beans Oats
also requires magnesium.
Dates Lima Beans Peanuts Perch
Magnesium also assists in the
absorption of calcium, vitamin C Guava Okra Pine Nuts/Pignolias Pollock
and potassium. Kiwi Peas Pumpkin Seeds Salmon
Loganberries Spirulina Quinoa Sardines
Deficiency may result in fatigue, Mulberries Swiss Chard Rye Tuna
nervousness, insomnia, heart Passion Fruit Wheat - Durum Goat Milk
problems, high blood pressure, Pomegranate Wheat - Hard Red Soy Beans
osteoporosis, muscle weakness Prickly Pear Wheat - Hard White Soy Milk
and cramps. Raspberries Lowfat Yogurt
Watermelon
The functions of this mineral are Most fruits contain Vegetables: Most nuts contain Meat and
manganese - nutritional info not specific since other minerals manganese, but the Amaranth manganese, but the Proteins:
can perform in its place. following fruits have leaves following nuts have Eggs
Manganese does function in a significant Brussels a significant Anchovies
2.0-5.0 mg/day for adults enzyme reactions concerning amount: Sprouts amount: Herring
2.0-3.0 mg for children 7 - 10 blood sugar, metabolism, and Avocado Buckwheat Perch
Butternut
1.5-2.0 mg for children 4 - 6 thyroid hormone function. Banana Coconut
squash Sardines
1.0-1.5 mg for children 1 - 3 Deficiency is rare in humans. Blackberries Filberts/Hazelnuts
French Beans Goat Milk
0.6-1.0 mg for children 6 mo - 1yr Blackcurrants Macadamia Nuts
Kale Goat Cheese
0.3-0.6 mg for infants 0-6 months Blueberries Oats
Leeks Soy Beans
Boysenberries Pecans Soy Milk
Lima Beans
Cranberries Pine Nuts/Pignolias Veal
Okra
Dates Pumpkin Seeds Sour Cream
Parsnip
Gooseberries Rice Brown Beef Jerky
Peas
Grapefruit Rye Hot Dog (Beef)
Potatoes
Guava Spelt
Spirulina
Loganberries Wheat - Durum
Squash -
Pineapple Wheat - Hard Red
Winter
Pomegranate Wheat - Hard White
Sweet Potato
Raspberries
Strawberry Swiss Chard

Taro
In combination with calcium, Fruits: Vegetables: Nuts: Meat and

phosphorus - nutritional info phosphorus is necessary for the Avocado Amaranth Brazil Nuts Proteins:
formation of bones and teeth Blackcurrants leaves Buckwheat Beef
and of the nerve cells. Breadfruit Artichoke Cashews Cheddar Cheese
Adults need 700 mg/day. Dates Brussels Oats Herring
Phosphorus is second to calcium Guava Sprouts Pine Nuts/Pignolias Perch
Children need 500 to 1250 mg/day. in abundance in the body. Pollock
Kiwi Celeriac Pumpkin Seeds
Lychee Corn Quinoa Salmon
It is very widely distributed in
Mulberries French Beans Rye Sardines
both plant and animal foods so it
Passionfruit Lima Beans Spelt Tuna
is unlikely that deficiency would
be a problem. Pomegranate Parsnip Sunflower Seeds Goat Milk
Peas Wheat - Durum Goat Cheese
Potatoes Wheat - Hard Red Soy Beans
Pumpkin Wheat - Hard White Turkey Bacon
Spirulina Lowfat Yogurt
Taro
Potassium is essential for the Fruits: Vegetables: Nuts: Meat and

potassium - nutritional info body’s growth and maintenance. Avocado Amaranth Almonds Proteins:
It is necessary to keep a normal Bananas leaves Buckwheat Beef
water balance between the cells Blackcurrants Bamboo Shoots Chestnuts Cows Milk
Estimated Minimum Requirements and body fluids. Breadfruit Bok Choy Coconut Catfish
2000 mg/day for adults and
Cherimoya Butternut Oats Herring
adolescents. Potassium plays an essential role
Cherries squash Pistachios Perch
in proper heart function.
Chinesepear French Beans Pumpkin Seeds Pollock
Dates Lima Beans Rye Salmon
Deficiency may cause muscular
Grapefruit Parsnips Sunflower Seeds Sardines
cramps, twitching and weakness,
irregular heartbeat, insomnia, Guava Potatoes Wheat - Durum Tuna
kidney and lung failure. Kiwi Pumpkin Wheat - Hard Red Goat Milk
Lychee Spirulina Wheat - Hard White Pork
Papaya Sweet Potatoes Soy Beans
Passionfruit Swiss Chard Turkey Bacon
Pomegranate Veal
Pricklypear Yogurt
Watermelon Lowfat Yogurt
Pork Sausage
Ground Chicken

Selenium is a part of several Most fruits contain Vegetables: Most nuts contain Meat and
selenium - nutritional info enzymes necessary for the body a small amount of Asparagus selenium, but the Proteins:
to properly function. Generally, selenium, but dates Brussels following nuts have Beef
selenium functions as an have a significant Sprouts a significant Cheddar Cheese
Men need 70 mcgs/day. antioxidant that works in amount. amount: Chicken Breast
French Beans
conjunction with vitamin E. Bananas Amaranth Chicken (dark
Lima Beans
Women need 55 mcgs/day. Breadfruit Barley
Mushrooms meat)
Selenium deficiency is rare in Guava Brazil Nuts
Parsnip Eggs
humans. Lychee Buckwheat
Peas Anchovies
Mango Cashews Caviar
Spirulina
Passionfruit Coconut Cod
Pomegranate Rye Herring
Watermelon Wheat - Durum Perch
Wheat - Hard Red Pollock
Salmon
Sardines
Tuna
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Turkey Leg
Roast Duck
Hamburger
Bacon
Ground Turkey
sodium - nutritional Sodium is required by the body Sodium occurs Sodium occurs Most seeds, nuts Meat and
info to regulate blood pressure and naturally in almost naturally in and grains have Proteins:
blood volume. It helps regulate all fresh, whole almost all some sodium, these Cheddar Cheese
the fluid balance in your body. fruits but fresh, whole have more than Cottage Cheese
500 mg/day for adults Sodium also helps in the proper passionfruit has a vegetables, others: Cream Cheese
functioning of muscles and significant amount. these have Amaranth Cows Milk
120 mg for infants nerves. significant Coconut Eggs
amounts: Pumpkin Seeds
Daily Value recommendation - no Amaranth Anchovies
Many people get far more Quinoa
more than 2,400 to 3,000 mg/day sodium than they need, which leaves Caviar
Spelt Herring
tends to cause health problems. Artichoke
Broccoli Pollock
Different body types need Beetroot Sardines
different amounts of sodium. Bok Choy Goat Milk

Brussels Goat Cheese
Sprouts Soy Milk
Celeriac Turkey Bacon
Celery Yogurt
Fennel Lowfat Yogurt
Kale Hot Dog (Turkey)
Spirulina Bacon
Spaghetti Pork Sausage
squash Beef Sausage
Sweet Potatoes Beef Jerky
Swiss Chard Hot Dog (Beef)
zinc -
nutritional
info
Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day.
Vegetarians need about 50 percent

more zinc in their diet than meat
eaters.

Eating Tree Nuts for Health: Bioactive Nutrients Reduce Risk of Disease
http://naturalmedicine.suite101.com/article.cfm/tree_nuts_for_health (1 of 3) [02/05/2010 15:47:37]



Vitamin and Mineral Sources From Herbs

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Vitamin and Mineral Sources From Herbs

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Vitamin and Mineral Sources From Herbs

Vitamin and Mineral Sources from

Vitamin A Alfalfa, Burdock, Cayenne, Dandelion, Garlic,

Thiamine (B1) Cayenne, Dandelion, Fenugreek, Kelp, Parsley,

Riboflavin (B2) Alfalfa, Burdock, Dandelion, Fenugreek, Kelp,

Niacin (B3) Alfalfa, Burdock, Dandelion, Fenugreek, Kelp,

Pyridoxine (B6) Alfalfa, Wheat, Corn, Mugwort

Cobalamine (B12) Alfalfa, Kelp

Vitamin C Alfalfa, Burdock, Boneset, Catnip, Cayenne,

Vitamin D Alfalfa, Watercress

Vitamin E Alfalfa, Dandelion, Kelp, Raspberry, Rose hips,

Vitamin K Alfalfa, Plantain, Shepherd's purse

Rutin Dandelion, Rose hips, Rue

Calcium Coltsfoot, Chive, Chamomile, Caraway seed,

Chlorophyll Alfalfa, most leafy green potherbs

http://www.naturodoc.com/library/nutrition/herbvit.htm (1 of 2) [02/05/2010 15:21:49]

Chlorine Alfalfa, Dandelion, Dill stems, Fennel stems,

Copper Agar-agar, Dandelion, Dulse, Kelp, Liverwort,

Fluorine Corn silk, Dill, Garlic, Horsetail, Plantain,

Iodine Dulse, Garlic, Irish moon, Kelp, Sarsaparilla,

Iron Alfalfa, Burdock, Blue cohosh, Cayenne,

Magnesium Alfalfa, Blue cohosh, Carrot leaves, Cayenne,

Phosphorus Alfalfa, Blue cohosh, Calamus, Calendula,

Potassium Alfalfa, Blue cohosh, Birch, Borage, Chamomile,

Selenium Kelp, most seaweeds

Silicon Alfalfa, Blue cohosh, Burdock, Chickweed, Corn

Sodium Apple tree bark, Alfalfa, Cleavers, Dandelion, Dill,

Sulphur Alfalfa, Burdock, Cayenne, Coltsfoot, Eyebright,

Zinc Kelp, Marshmallow

http://www.naturodoc.com/library/nutrition/herbvit.htm (2 of 2) [02/05/2010 15:21:49]

http://www.naturodoc.com/library/nutrition/food.htm [02/05/2010 15:22:49]

Vegan Protein Sources

● Soy foods, such as tofu, tempeh, miso, and soy milk

● Beans and legumes, especially when eaten raw

Common Sources of Essential Amino Acids

http://www.naturodoc.com/library/nutrition/protein.htm (1 of 2) [02/05/2010 15:23:13]

greens, parsley, spinach, turnip greens.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

http://www.naturodoc.com/library/nutrition/protein.htm (2 of 2) [02/05/2010 15:23:13]

What does aspartame do?

http://www.naturodoc.com/library/nutrition/aspartame.htm (1 of 6) [02/05/2010 15:24:38]

What are the risks to children who consume excess aspartame?

How was aspartame approved?

http://www.naturodoc.com/library/nutrition/aspartame.htm (2 of 6) [02/05/2010 15:24:38]

investigated the G. D. Searle company as part of an investigation of "apparent irregularities in data

Is it proven that people drinking, or eating artificial sweeteners

Why do pilots need to avoid aspartame?

How does aspartame affect vision?

Is there a known connection between increasing consumption of

http://www.naturodoc.com/library/nutrition/aspartame.htm (3 of 6) [02/05/2010 15:24:38]

Is there an aspartame connection to other health conditions?

Can seizures be triggered by aspartame?

Who else should avoid aspartame?

Where do we go from here?

http://www.naturodoc.com/library/nutrition/aspartame.htm (5 of 6) [02/05/2010 15:24:38]

http://www.naturodoc.com/library/nutrition/aspartame.htm (6 of 6) [02/05/2010 15:24:38]

The Effects of Drugs on Nutrition

Loop diuretics (furosemide)

● Excretion of sodium, chloride, potassium, hydrogen ions, calcium, magnesium, ammonium

Thiazide diuretics (hydrochlorthiazide)

● Calcium excretion is decreased.

Triamterene-containing diuretics (Dyazide, Dyrenium, Maxzide)