Vitamins & Minerals

Vitamin A

Vitamin A: retinol, beta-carotene (fat-soluble) Essential for healthy vision, especially night vision, and helps some skin disorders, including acne. It is necessary for the mucous membranes of the respiratory, digestive and urinary tracts. It aids in growth of bones, and tissues, important nutrient for reproduction and immunity. Vitamin A works as an antioxidant, protecting cells from cancer. Helps prevent stroke and heart attack. It also slows the aging process.

Vitamin A Deficiency: Low Vitamin A levels in the body will cause dry hair and/or skin, dryness of the eye, poor growth, night blindness, frequent colds, and skin disorders including acne.

Excessive Vitamin A: An excess of the form of vitamin A found in liver can be poisonous to the body and has been related to birth defects like cleft palate and heart defects. The plant form of vitamin A (beta-carotene) is safe.

Good sources of Vitamin A: liver, fish liver oils, orange and red fruits and vegetables like carrots, apricots, cantaloupe, papayas, mangos, peaches, pumpkin, red peppers, sweet potatoes, and leafy green vegetables like broccoli, collards, dandelion greens, spinach, also garlic and several herbs.

B-complex Vitamins

The following are B-complex vitamins. These six vitamins work together as a team and are necessary for brain function, healthy nerves, skin, eyes, hair, liver, and muscles in the gastrointestinal tract. Studies have shown they can alleviate depression and or anxiety. Since the B vitamins work together, you should take them together, however it is okay to take 2 or 3 times more of one for a specific illness or disorder for a period of time.

Vitamin B1: thiamine (water-soluble) Necessary for the formation of blood, helps in circulation, crucial in releasing energy from carbohydrates. B1 is also good for the nervous system and brain function. B1 is an antioxidant that protects the body from the effects of aging, smoking and alcohol use.

Vitamin B1 deficiency: Deficiency in vitamin B1 is the cause of Beriberi (a nervous system disease rare in developed countries) also can cause constipation, edema, enlarged liver, fatigue, forgetfulness, heart changes, labored breathing, loss of appetite, muscle atrophy, numbness in hands and feet, pain and sensitivity, poor coordination, severe weight loss.

Good sources of Vitamin B1: brown rice, whole grains, wheat germ, beans, nuts, egg yolks, fish, and poultry.

Vitamin B2: riboflavin (water-soluble) Metabolizes carbohydrates, fats and proteins. Vitamin B2 is essential for forming red blood cells as well as antibodies. Prevents and treats cataracts and eye fatigue. It assists the enzymes in the liver in removing toxins. It can eliminate dandruff. B2 is very important during pregnancy; it helps the body absorb iron and vitamin B6.

Vitamin B2 deficiency: Vitamin B2 deficiency can cause cracks and sores at the corners of the mouth, eye disorders, inflamed mouth and tongue, skin lesions, dermatitis, dizziness, hair loss, insomnia, light sensitivity, retarded growth and slowed mental response.

Good sources of Vitamin B2: kidney, liver, fish, legumes, milk, cheese, egg yolks, wheat germ, yogurt and green, leafy vegetables.

Vitamin B3: niacin, nicotinic acid, niacinamide (water-soluble) Assists the nervous and cardiovascular systems, is critical in metabolizing proteins, fats, and carbohydrates. It is a memory enhancer and can help out with certain mental illnesses like schizophrenia.

Vitamin B3 deficiency: Deficiency of vitamin B3 is the cause of the disease Pellagra, also, canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, weakness, skin eruptions, inflammation.

Good sources of Vitamin B3: meat, poultry, liver, fish, peanuts, whole grains, eggs, milk, brewers yeast, broccoli, carrots, dandelion greens, dates, potatoes, and tomatoes.

Vitamin B5: pantothenic acid (water-soluble) Sometimes called “the anti-stress vitamin,” B5 has been known to help anxiety and depression and it produces adrenal and hormones, antibodies, and increases stamina. It is essential in creating neurotransmitter chemicals and it helps convert fats carbohydrates, and proteins into energy and helps the body use vitamins.

Vitamin B5 deficiency: A deficiency of vitamin B5 can cause tingling in the hands, fatigue, headache, and nausea. Good sources of Vitamin B5: Meat, including liver and kidney, egg yolks, fish, peanuts, whole grains and rye, brewer’s yeast, mushrooms, and nuts.

Vitamin B6: pyridoxine (water-soluble) This is an extremely important vitamin that is involved in many bodily functions and is present in virtually every food. It promotes the production of red blood cells and it keeps sodium and potassium in equilibrium. It is vital in the production of hydrochloric acid and it assists in the absorption of fats and proteins. Involved in normal brain functioning, and synthesizes RNA and DNA. Prevents cancer and can be used to treat premenstrual syndrome, allergies, asthma, and arthritis.

Vitamin B6 deficiency: Can cause anemia, convulsions, headaches, nausea, flaky skin, sore tongue, and vomiting. Lack of vitamin B6 has been linked to carpal tunnel syndrome.

Good sources of Vitamin B6: meat, fish, eggs, brewer’s yeast, carrots, peas, spinach, sunflower seeds, walnuts, wheat germ, avocado, soybeans, and oats.

Vitamin B12: cyanocobalamin (water-soluble) Used by every cell in the body; especially important in red blood cells, linings of the stomach, intestines and the blood vessels. Necessary functioning of the nervous system depends on B12; it produces the myelin sheath (protecting cover over nerve cells), which promotes normal growth. Used in the digestion and absorption of foods. B12 maintains fertility and helps the body use iron. B12 has been found to assist in learning and memory and enhance sleep.

Vitamin B12 deficiency: Can cause bone loss, fatigue, constipation, depression, digestive disorders, dizziness, drowsiness, eye disorders, swelling of the liver, hallucinations, headaches, swelling of the tongue, irritability, memory loss, nervousness, palpitations, ringing in the ears, and spinal cord deterioration.

Good sources of vitamin B12: liver, oysters, clams, brewer’s yeast, eggs, fish (especially herring and mackerel), kidney, milk and dairy products, sea vegetables (like dulse, kelp, kombu, nori), soybeans and soy products. Note: Strict vegetarians need to be particularly careful to get adequate B12 since it occurs mostly in animal sources. Taking a B12 supplement is recommended. Signs of B12 deficiency may not show up for 5 years because the body can store B12 for that long.

Biotin: (water-soluble) Biotin helps in cell growth of hair, skin, and bone marrow as well as fatty acids. It also metabolizes fats, carbohydrates, and proteins. Biotin can sometimes stop hair loss in some men.

Biotin deficiency: Deficiency is rare in adults but it can cause anemia, depression, hair loss, high blood sugar, insomnia, loss of appetite, muscular pain, nausea, soreness of the tongue. Deficiency in infants may cause seborrheic dermatitis, or cradle cap.

Good sources of Biotin: brewer’s yeast, meat, poultry, liver sardines, egg yolks, soy, whole grains, nuts, beans, and soybeans.

Vitamin C - Ascorbic Acid (water-soluble)

Vitamin C is extremely important to immune function. It produces interferon, which is an important protein in the immune system and it aids in the effective action of white blood cells and antibodies. Vitamin C also is involved in growth and repair of the skin and tissues, and it manufactures collagen, which is the connective tissue in the skin and muscles. Vitamin C helps to protect against bruising and abnormal blood clotting. Vitamin C can reduce the symptoms of asthma and it protects your body from pollution. Even the effects of smoking cigarettes can be slightly reduced by taking vitamin C. It can merge with certain noxious substances, like some heavy metals and even black widow venom, and cause them to be nontoxic so they can be safely eliminated from the body. Vitamin C also can lower low-density lipoproteins (LDL) “bad cholesterol” and elevate levels of high-density lipoproteins (HDL) “good cholesterol” and it can lower blood pressure.

Vitamin C deficiency can cause: Scurvy, (rare in western society) bleeding gums, increased colds and bronchial infections and prolonged healing time, pain in the joints, low energy levels, tendency to bruise easily, and tooth loss.

Good sources of Vitamin C: Since Vitamin C is so essential for the body, and the body cannot produce it itself, it is vital to get plenty of Vitamin C on a daily basis. It can be found in most fruits, especially citrus fruits, berries and green vegetables.

Vitamin D - Cholecalciferol (fat-soluble)

Vitamin D has both vitamin and hormone properties. It is essential for bone and teeth growth and it balances minerals in the body. It is principle in regulation of the heartbeat and normal blood clotting. Vitamin D also has immunity-enhancing properties. It is associated with thyroid function and it can prevent and treat colon and breast cancers and osteoporosis.

Vitamin D deficiency can cause: Rickets in children and osteomalacia, a similar disorder, in adults. It can cause loss of appetite, a burning sensation in the throat and mouth, diarrhea, insomnia, visual problems and weight loss.

Good sources of Vitamin D: You can get Vitamin D from fish, fortified milk, dandelion greens, egg yolks, oatmeal, sweet potatoes, and vegetable oils. It can also be formed from sunlight on the skin. New studies have shown Vitamin D deficiency is more common that once thought.

Vitamin E - Tocopherol (fat-soluble)

Essential for protecting cell membranes and blood vessels from free radicals, Vitamin E helps prevent cancers and cardiovascular diseases. It can lower blood pressure and studies have shown it can be used like aspirin to prevent heart attacks. It is important in tissue repair, promotes healthy skin and hair, and can minimize scarring. It can also help prevent cataracts. It can improve athletic performance and increase sperm production in some men. Studies show it can slow the progression of Alzheimer’s disease.

Vitamin E deficiency: can cause infertility (in both men and women) menstrual problems, miscarriage, and low levels of vitamin E have been linked to cancers.

Good sources of Vitamin E: soybean oil, olive oil, sunflower oil, wheat germ, egg yolk, liver, nuts, sunflower seeds, dark leafy green vegetables, brown rice, kelp, and dulse.

Folate - Folic Acid, Folacin, PGA (water-soluble)

Folic acid is very good for the brain and nervous system and it aids in RNA and DNA creation. It is essential for cell division and fetal growth and has been found that a daily intake of folic acid prior to and in early pregnancy may prevent most birth defects.

Folate: folic acid, folacin, pteroylglutamic acid or PGA (water-soluble)

Folic acid is very good for the brain and nervous system and it aids in RNA and DNA creation. It is essential for cell division and fetal growth and has been found that a daily intake of folic acid prior to and in early pregnancy may prevent most birth defects.

Folate deficiency: Can cause sore, red tongue, anemia, apathy, digestive disturbances, fatigue, sleep disturbances, growth impairment, graying hair, memory problems, paranoia and birth defects.

Good sources of Folate: dark, leafy green vegetables like spinach, asparagus, brown rice, meat, liver, (note: pregnant women should not eat liver because of poisonous levels of Vitamin A) legumes, milk, mushrooms, fish, cheese, oranges, and split peas. Note: over-cooking destroys folate.

Vitamin K - Phylloquinone (fat-soluble)

Vitamin K is very important for healthy clotting of the blood, especially in newborn babies. It is good for the bones and may help prevent osteoporosis. It also prevents cancers in the inner linings of the organs.

Vitamin K deficiency: Can cause abnormal and/or internal bleeding.

Good sources of Vitamin K: raw cauliflower, green leafy vegetables, and it is also produced by bacteria in the intestines.

Minerals

Boron (trace element): Boron is necessary in the production of many hormones and is needed for healthy bones and muscles. It enhances brain function and promotes alertness.

Boron deficiency: Boron deficiency is very rare, however it has been shown to reduce the loss of calcium and magnesium in postmenopausal women and the elderly.

Good sources of Boron: apples, alfalfa, cabbage, lettuce, peas, soybeans, raisons, prunes, carrots, grapes, dark green leafy vegetables, pears, raw nuts, and whole grains.

Calcium (macro-mineral): Calcium is very important for healthy teeth, bones, and gums. It helps to maintain a healthy heartbeat and it helps in transmitting nerve impulses. It lowers cholesterol, prevents cardiovascular disease and cancer.

Calcium deficiency: aching joints, brittle bones, teeth and nails, eczema, high blood cholesterol and blood pressure.

Good sources of Calcium: dairy foods, cooked bones (as in fish), tofu, sesame seeds, turnip greens, broccoli, almonds, asparagus, collards, and dandelion greens. Note: Vitamin D is necessary for calcium absorption. A diet high in fat, protein, and/or sugar affects calcium intake. Iron and oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, kale, rhubarb, soybeans, and spinach) can hinder absorption. Phosphorus (soft drinks are very high in phosphorus) causes calcium to be extracted from the body.

Chromium: (trace element) Chromium has to do with the metabolism of glucose, fatty acids, proteins and insulin production. It is vital in maintaining blood sugar levels. 9 out of 10 Americans are deficient in chromium. The chromium content is lost in the high processing of foods. High sugar in the average American diet causes a loss of chromium in the body. This chromium deficiency is crucial because one third of Americans are diabetic, hypoglycemic, or pre-hypoglycemic. Caution: If you have insulin-dependant diabetes you should not use chromium unless prescribed by your doctor.

Chromium deficiency: glucose intolerance (especially if you have diabetes), inadequate metabolism of amino acids, anxiety, fatigue.

Excess Chromium: chromium toxicity, which has been associated with dermatitis, gastrointestinal ulcers, and kidney or liver impairment. Note: The amount of chromium the body needs depends on the person and their tolerance to it. Athletes, or people that live very active lifestyles and consume more carbohydrates than the average person, have higher chromium requirements.

Good sources of Chromium: beer, brewer’s yeast, brown rice, cheese, meat, shell fish, legumes and whole grains. Copper: (trace element) Essential to the production of blood cells, bones, and hormones. It also helps produce elastin and collagen, both important for the skin.

Copper deficiency: Copper deficiency can be the cause of Osteoporosis, anemia, baldness, diarrhea, weakness, skin sores, and increased blood fat levels.

Excess Copper can cause: Copper toxicity, which has been associated with depression, irritability, nausea, vomiting, nervousness, and joint and muscle pain.

Good sources of Copper: Copper is used in cookware and plumbing and is in many foods: Avocados, nuts, barley, seafood, cherries, olives, mushrooms, broccoli, garlic, oranges, and beets. Fluorine: (trace element) (See section “Fluoride in Drinking Water”) Fluorine is very important for the teeth and bones and may prevent heart disease and cancer.

Fluorine deficiency: Fluorine deficiency causes brittle teeth and bones.

Good sources of Fluorine: goat’s milk, seaweed, rice, avocados, cabbage, black-eyed peas, rye, seafood, meat and tea.

Germanium:(trace element) Germanium helps to oxygenate the cells. This has the effect of helping rid the body of toxins, keeping the immune system working properly and helps in fighting pain. Studies have shown germanium will improve many illnesses, including rheumatoid arthritis, food allergies, chronic viral infections, cancer and aids.

Germanium deficiency: Germanium is in all organic material; therefore, deficiency does not occur.

Excess Germanium can cause: Rarely, high levels of germanium will cause kidney problems or toxic reactions in some people. Good sources of Germanium: The highest concentration of Germanium is in broccoli, celery, garlic, shiitake mushrooms, milk, onions, rhubarb, sauerkraut, tomato juice and the herbs aloe vera, comfrey, ginseng, and suma.

Iodine: (trace element) Iodine is needed to form thyroxine, the thyroid hormone which regulates energy production in the body. Iodine deficiency: Iodine deficiency is the cause of goiter, or enlargement of the thyroid gland. Deficiency in children can cause mental retardation. Iodine deficiency is also linked to breast cancer, fatigue, and weight gain.

Excess Iodine: Excessive amounts of Iodine can actually be very small, sometimes as little as 750 micrograms daily. Too much Iodine in the diet can inhibit the secretion of thyroid hormone and can produce a metallic taste and sores in the mouth, swollen salivary glands, diarrhea, and vomiting.

Good sources of Iodine: Iodized salt, seafood, and live yogurt are good sources of Iodine. Some foods will actually block iodine from getting to the thyroid gland when eaten in large amounts. These foods include brussel sprouts, cabbage, cauliflower, kale, peaches, pears, spinach and turnips. If you have an under active thyroid it is recommended to limit your consumption of these foods.

Iron(trace element): Iron is the key element in hemoglobin, which carries oxygen in the bloodstream. Iron is the most abundant mineral in the blood. Iron is also important in growth, energy production, and is used by many enzymes. Iron is also important for a healthy immune system.

Iron deficiency: Iron deficiency is usually the result of inadequate food sources of the mineral. However, intestinal bleeding, poor digestion, ulcers, prolonged use of antacids, high intake of the mineral phosphorus, or excess coffee and/or tea consumption can also cause it. Menstruating women can become iron deficient, and extreme exercise and heavy perspiration lessen the amount of iron in the body as well. Symptoms of Iron deficiency include anemia, brittle hair, hair loss, fragile bones, difficulty swallowing, dizziness, fatigue, nervousness, pallor and slowed mental reactions. Another symptom is nails that are spoon-shaped or have ridges running lengthwise.

Excessive Iron: Iron is stored in the tissues, an excessive amount will cause the production of free radicals. Also, too much iron has been linked to heart disease and cancer. An added caution is to not take iron supplements if you have an infection. Because bacteria needs iron for growth, the body will actually “hide” iron in the body, in the liver and other storage sites when an infection is present.

Good sources of Iron: Animal sources are the easiest for the body to absorb. Taking vitamin C with iron will help its absorption. Meat, eggs, fish, whole grains, green leafy vegetables, molasses, cocoa, prunes, and seaweed are good sources of the mineral.

Magnesium (macro-mineral): Magnesium is very important in the body. It is vital in over 300 enzymes as a catalyst. Research shows magnesium may help to prevent cardiovascular disease, osteoporosis, and some forms of cancer. It can also reduce cholesterol levels. Magnesium supplements have been found to lower birth defects when taken by pregnant women. Without magnesium the body would actually calcify soft tissue. It is also involved in maintaining the body’s proper pH balance and normal body temperature.

Magnesium deficiency: Lack of sufficient magnesium can cause confusion, insomnia, irritability, poor digestion, rapid heartbeat, seizures, cardiovascular problems, hypertension, asthma, chronic fatigue, chronic pain syndrome, depression, insomnia, and irritable bowel syndrome. Magnesium deficiency can also contribute to the formation of kidney stones. Magnesium testing should be routine because low magnesium levels worsen almost all diseases.

Good sources of Magnesium: Magnesium is found in most foods, especially seafood, meat, and dairy products. Other good sources are whole grains, lima beans, taco shells, black-eyed peas, seeds, wheat germ, apricots, leafy green vegetables, soybeans and buckwheat.

Manganese (trace element): Manganese is used to form bones and cartilage in the body. It is also involved in protein and fat metabolism, blood sugar regulation and healthy nerves and immune system.

Manganese deficiency: Deficiency of this trace element is extremely rare but may lead to confusion, convulsions, problems with sight and hearing, heart disorders, high cholesterol levels, hypertension, irritability, memory loss, profuse perspiration, tooth-grinding, tremors, and a tendency toward breast ailments.

Good sources of Manganese: avocados, nuts, seeds, seaweed, whole grains, wheat germ, ginger and tea.

Molybdenum (trace element): Molybdenum is necessary for nitrogen metabolism, it forms part of certain enzymes, it promotes normal cell function and it is an antioxidant. It is also good for the teeth and bones.

Molybdenum deficiency: Deficiency is caused many times by eating mostly refined and processed foods. It can cause mouth and gum disorders, cancer, and impotence in older men.

Excess Molybdenum: High doses of this trace mineral can cause Gout which is when Uric acid salts are not secreted through the urine like they should. Therefore, they accumulate in the joints, causing swelling and pain, usually happening in the big toe and usually not until middle age.

Good sources of Molybdenum: whole grains, legumes, cereal grains, dark leafy vegetables, sunflower seeds, and peas. Phosphorus: (macro-mineral) Phosphorus is an important mineral in bone formation, production of red blood cells, and contraction of the heart muscle, normal heart rhythm, as well as kidney function. It assists in using vitamins and converting food to energy.

Phosphorus Deficiency: Deficiency is very rare but can cause anxiety, bone pain, fatigue, irregular breathing, irritability, numbness, skin sensitivity, weakness, and weight changes.

Excessive Phosphorus: Too much phosphorus will block calcium intake.

Good sources of Phosphorus: Phosphorus is found in most foods, especially highly processed foods and soft drinks. Some healthy food sources rich in Phosphorus are whole grains, asparagus, corn, dried fruit, garlic, legumes, nuts, seeds, meat, and fish. Vitamin D increases phosphorus effectiveness.

Potassium (macro-mineral): Potassium is important for maintaining a healthy nervous system. Being an electrolyte (which is a electrically charged atom) it works together with sodium to control the body’s water balance and it maintains a proper environment around every cell in the body. Working with magnesium, it can help prevent calcium-oxalate kidney stones.

Potassium deficiency: The function of cell maintenance by potassium has been shown to decrease with age, which may cause lethargy and weakness in elderly people. Deficiency may also cause dry skin, acne, chills, cognitive impairment, constipation, depression, diarrhea, edema, nervousness, insatiable thirst, glucose intolerance, insomnia, low blood pressure, periodic headaches, and salt retention.

Good sources of Potassium: Some things reduce potassium absorption like caffeine, tobacco, and large amounts of licorice over long periods of time. Also high stress levels will increase the body’s requirements of potassium. Some good food sources are: apricots, avocados, bananas, lima beans, brown rice, dates, dulse, figs, dried fruit, raisins, nuts, potatoes (especially baked), and green leafy vegetables.

Selenium (trace element): Selenium is an antioxidant, and it is an assistant to many enzymes. It regulates the thyroid hormone and it increases both red and white blood cells in the body. It has been shown to prevent certain cancers.

Selenium deficiency: Deficiency is linked to cancer and heart disease. It can also cause exhaustion, growth impairment, infections, liver impairment, and sterility.

Excessive Selenium: arthritis, brittle nails, garlicky breath odor, hair loss, irritability, pallor, skin eruptions, tooth loss and yellowish skin.

Good sources of Selenium: Depending on the selenium content of the soil (many newer soils are lacking in this mineral) selenium can be found in grains, meat, and vegetables. Other good sources are brazil nuts, cashews, soybeans, seafood, broccoli, and brown rice.

Silicon (trace element): Silicon is the most plentiful element on the planet after oxygen. It is involved in healthy bone growth and healthy tissues, nails, skin and hair.

Silicon deficiency: Silicon counteracts the effects of aluminum in the body. Shortage of silicon may contribute to Alzheimer’s disease and osteoporosis. Silicon levels lessen with age, so it is important for elderly people to get greater amounts.

Good sources of Silicon: whole grains, seaweed, alfalfa, beets, brown rice, soybeans, and leafy green vegetables.

Sodium (macro-mineral): Sodium facilitates proper water balance and blood pH. It is an electrolyte similar to potassium and chloride so it helps accomplish fundamental functions in every cell in the body. It is also involved in stomach, nerve and muscle function.

Sodium deficiency: Deficiency is rare, as most people in America consume ample amounts of sodium. However, it does occur, especially in people that take diuretics for high blood pressure. Signs of deficiency include: stomach cramps, confusion, dehydration, depression, dizziness, fatigue, flatulence, hallucinations, headache, lethargy, memory impairment, and weight loss.

Excessive Sodium: This is a common problem. Too much sodium results in edema, high blood pressure, potassium deficiency, and liver and kidney disease.

Good sources of sodium: Almost all foods contain some sodium. If you add salt to food, sea salt or Himalayan salt crystals are the best for you.

Sulfur (trace element): Sulfur is an acid-forming element of the chemical composition of certain amino acids. Furthermore sulfur disinfects the blood, helps defend the body from bacteria and protects against radiation and pollution.

Good sources of sulfur: brussel sprouts, dried beans, cabbage, eggs, fish, garlic, kale, onions, meat, and wheat germ.

Vanadium (trace element): Vanadium is implicated in the creation of teeth and bones, and in growth and reproduction. It is also involved in cellular metabolism and has been shown to improve insulin utilization.

Vanadium deficiency: Linked to cardiovascular and kidney disease, impaired reproductive ability and increased infant mortality.

Good sources of Vanadium: dill, fish, olives, meat, radishes, vegetable oils and whole grains.

Zinc (trace element): Zinc produces many of the enzymes concerned with cell growth, immunity, and sexuality. It protects the liver and bones from damage. It is an antioxidant and has been found to help fight the duration of the common cold. It is important to have a balance between the minerals zinc and copper.

Zinc deficiency: May result in the loss of the senses taste and smell. A thin flaking fingernail with white spots is a sign of deficiency. In addition, acne, late sexual maturation, exhaustion, growth impairment, hair loss, impaired night vision, infertility, memory impairment, recurrent colds and flu, and slow wound healing are signs of zinc shortage.