The following is a simple nutrient guide including herbs as the nutrient source.

Even though many people in the U.S. get enough iron from their diet, some must take additional amounts to meet their needs. If one feels that they may need additional iron or if they are advised to get more iron into their diets, there are several good sources available including:

nettle, dandelion, raspberry leaf, alfalfa leaf, burdock, blue cohosh*, cayenne*, chlorophyll, kelp, mullein, and parsley*.

Folic Acid
Folic acid is necessary for DNA synthesis and, therefore, is critical in the development of all tissues, particularly the nervous systems. Oral contraceptives may deplete folic acid levels. Diet surveys have found folic acid intake to be low in the US, particularly among women. Woman should start using and eating folic acids prior to getting pregnant. Good sources of Folic Acid include:

dandelion, amaranth greens, lamb's quarter, nettle, red clover, leafy greens, beans and brewers yeast.

Vitamin A
The best known function of vitamin A is in vision, where it participates (as the metabolite retinal) in the visual cycle. However, in the chemical form retinoic acid, vitamin A plays an important role in control of gene expression. This function maintains differentiation of epithelial cells such as lung, skin, and intestinal tissue.

Vitamin A comes from animal sources such as eggs and meat, and is present in the form of a precursor called “beta-carotene”, when manufactured by plants.

Vitamin A is found in milk, cheese, cream, liver, kidney, cod and halibut fish oil. All of these sources, except for skim milk that has been fortified with vitamin A, are from animals and are high in saturated fat and cholesterol. Unlike the animal sources of vitamin A, the vegetable sources of beta-carotene are fat and cholesterol free. The body standardizes the conversion of beta-carotene to vitamin A based on the needs of one's body. Sources of Vitamin A include:

Alfalfa, cayenne*, dandelion, garlic, kelp, parsley*, watercress, carrots, pumpkins, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach, most dark green, leafy vegetables Remember: The more intense the color of a fruit or vegetable, the higher the content of beta carotene.

Vitamin B 12
B 12 is a water-soluble vitamin that assists metabolism, formation of red blood cells and the central nervous system. Plant sources of B-12 include:

Alfalfa, chaparral*, kelp, and some nutritional yeast products

Vitamin C
Vitamin C is essential for connective tissues. Vitamin C also plays a crucial role in the synthesis of neurotransmitters, steroid hormones, carnitine, conversion of cholesterol to bile acids, tyrosine degradation and metal ion metabolism. This vitamin may also enhance iron bioavailability. Increased intake of vitamin C is recommended for stress situations such as trauma, infection, strenuous exercise, or elevated environmental temperatures. Good sources of Vitamin C include:

Alfalfa, dandelion, garlic, papaya, rosehips, horseradish, lobelia*, yellow dock, citrus fruits, berries, melons, tomatoes, potatoes, green peppers, leafy green vegetables Remember: Vitamin C is sensitive to air, heat and water, so it can easily be destroyed by long-drawn-out storage, overcooking and processing of foods.

Vitamin E
Vitamin E has antioxidant** properties. It is the most effective chain-breaking, lipid-soluble antioxidant in biological membranes, where it contributes to membrane stability and it protects cellular structures. Sources of Vitamin E include:

Alfalfa, dandelion, Don Quai*, kelp, raspberry, rosehips, watercress

Vegetables and seed oils including soybean, safflower, and corn; sunflower seeds; nuts; whole grains; and wheat germ are the main sources of the tocopherols. Leafy vegetables also supply an appreciable amount of this nutrient. However, animal products and most fruits and vegetables are generally poor sources.

Well-known antioxidants include a number of enzymes and other substances such as vitamin C, vitamin E and beta carotene (which are converted to vitamin A) that are capable of counteracting the damaging effects of oxidation. Antioxidants are also commonly added to food products like vegetable oils and prepared foods to prevent or delay their deterioration from the action of air. (from MedicineNet dictionary)

Vitamin D
Vitamin D is important for the absorption of calcium and phosphorous and for the fetus's bone and tooth development. Good sources of Vitamin D include:

sunshine, alfalfa, nettles, dairy, butter, eggs Remember: Deficiency is rare; it is more common in children than adults.

Vitamin K
Vitamin K is for clotting in the infant. Historically, vitamin K deficiency has been defined as a disruption of blood clotting due to diminished content of the vitamin K-dependent coagulation factors. Infants are at risk for severe cerebral hemorrhage during the first three to four months after birth, if they do not get enough Vitamin K. Good sources of Vitamin K include:

Alfalfa, Greens (herbal greens and food greens).

Calcium
Calcium is a mineral, not an herbal tonic, or extract. Due to its importance during pregnancy and in women's lives, I consider it a nourishing tonic needed daily. Being short of adequate calcium during pregnancy is related to muscle cramping, high blood pressure, intense labor and afterbirth pains, backache, osteoporosis, dental issues, and preeclampsia. Sources of Calcium include:

comfrey, nettle, seaweed, seeds, nuts, yellow dock, alfalfa, blue cohosh, chamomile, cayenne, chlorophyll, dandelion, Irish moss, kelp, rosehips, yarrow, yellow dock, sesame seeds, Shepard's purse Tahini, sesame seeds, green leafy vegetables, and most wild greens

Some plant/herbal sources lambs quarters, shepherd's purse, knotweed, amaranth and dandelion leaves all furnish more calcium per 100 grams than milk. Dates, figs and prunes are all good calcium sources.

I never suggest bone meal, coral or oyster shell tablets as sources of calcium supplementation because these are not vegetarian or planet friendly. In recent times, when tested, these supplements have yielded high results in lead, mercury, cadmium and other toxic metals. This type of calcium supplement yields a very low absorption rate also.

Zinc
Zinc is necessary and important for appropriate enzyme function, the formation of insulin, protein synthesis, development of reproductive organs, and immune function. In a study of women with blood zinc levels below the middle, the group who took a prenatal vitamin that included a zinc supplement bore infants of greater birth weight and head circumference than the placebo group. Good sources of Zinc include:

pumpkin seeds, ginger root, nuts, pumpkin seeds, whole wheat, oats, garlic * Denotes Herbs that are not safe for usage during pregnancy and besides parsley I wouldn't use with children. **Any substance that reduces oxidative damage (damage due to oxygen) such as that caused by free radicals. Free radicals are highly reactive chemicals that attack molecules by capturing electrons and thus modifying chemical structures. -- Demetria Clark