Herbal Sources of Vitamin E: Alfalfa, rosehips, nettles, dong quai, watercress, dandelion, seaweeds, wild seeds (lamb's quarters, plantain).
Essential fatty acids (EFAs), including GLA, omega-6 and omega-3. For a healthy heart, less severe hot flashes, strong nerves, strong bones, well-functioning endocrine glands, fewer wrinkles.
Food Sources of EFAs: Flax seeds, cod liver oil, wheat germ oil, whole grains; seeds such as borage, evening primrose, black currant, hemp, safflower, and their oils.
Herbal Sources of EFAs: All wild plants, but very few cultivated plants, contain EFAs; fresh purslane is notably high.
Folic Acid: See vitamin B factor, folic acid.
Vitamin K: For less menstrual flooding, stronger bones.
Depleted by: X-rays, radiation, air pollution, enemas, frozen foods, antibiotics, rancid fats, aspirin.
Food Sources of Vitamin K: Healthy intestinal bacteria produce vitamin K; green leafy vegetables, yogurt, egg yolk, blackstrap molasses.
Herbal Sources of Vitamin K: Nettle, alfalfa, kelp, green tea.
MINERALS
Minerals for menopausal years.
Boron: For strong, flexible bones.
Food Sources of Boron: Organic fruits, vegetables, nuts.
Herbal Sources of Boron: All organic garden weeds including all edible parts of chickweed, purslane, nettles, dandelion, yellow dock.
Calcium: For sound sleep, dense bones, calm heart, strong muscles, less irritable nerves, lower blood pressure, sound blood vessels, regular heart beat, freedom from depression and headaches, less bloating, fewer mood fluctuations.
Depleted by: Coffee, sugar, salt, alcohol, cortisone, enemas, unfermented soy products, antacids, too much phosphorus.
Food Sources of Calcium: Yogurt, raw-milk cheese, dark green leaves; nuts, seeds, tahini, seaweeds, vegetables (especially sweet potatoes, cabbage), dried beans, whole grains, whey, salmon, tuna, sardines, shellfish.
Herbal Sources of Calcium: Valerian, kelp, nettle, horsetail, peppermint; sage, uva ursi, yellow dock, chickweed, red clover, oatstraw, parsley, black currant leaf, raspberry leaf, plantain leaf/seed, dandelion leaf, amaranth leaf/seed, lamb's quarter leaf/seed.
Chromium: For less fatigue and lots of energy, fewer mood swings, stable blood sugar levels, higher HDL; less risk of adult onset diabetes.
Depleted by: White sugar.
Food Sources of Chromium: Barley grass, prunes, nuts, mushrooms, liver, beets, whole wheat, bee pollen.
Herbal Sources of Chromium: Oatstraw, nettle, red clover tops, catnip, dulse, wild yam, yarrow, horsetail; roots of black cohosh, licorice, echinacea, valerian, sarsaparilla.
Copper: For supple skin, healthy hair, strong muscles, easy nerves, less water retention, less menstrual flooding, lower blood cholesterol.
Food Sources of Copper: Liver, kidney, seafood, organically grown grains, beans, nuts, leafy greens, seaweeds, bittersweet chocolate, mushrooms.
Herbal Sources of Copper: Skullcap, sage, horsetail; chickweed.
Iodine: For fewer breast lumps, less fatigue, healthier thyroid function, stronger liver.
