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Wednesday, April 29, 2009

About MAGNESIUM SUPPLEMENTS

Amino acid-chelated magnesium and calcium in perfect balance (half as much magnesium as calcium) is the preferred form.

Available in multivitamin and mineral preparations.

Magnesium supplements can be purchased as magnesium oxide. 250 mg strength equals 150 mg per tablet.

Magnesium supplements are commonly available in 133.3 mg stregths and taken four times a day.
How magnesium supplements benefit?
Help burn fat and produce energy.
Promote a healthier cardiovascular system and help prevent heart attacks.
Help prevent premature labor.
Keep teeth healthier.
Help prevent calcium deposits, kidney and gallstones.
Bring relief from indigestion.
Combined with calcium can work as a natural tranquilizer.
Relieves stress.
When you may need magnesium supplements?
If you are a drinker, we suggest you to increase your intake of magnesium.
If your daily workouts are exhausting, you probably need more magnesium.
Women who are on the pill or taking estrogen in any form should eat more magnesium-rich foods.
More Information on magnesium supplements

Supplements of magnesium should not be taken after meals, since the mineral does neutralize stomach acidity. However, magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Magnesium works best with vitamin A, calcium and phosphorus.

About Calcium Supplements

Most often calcium supplements are available in 250-500 mg tablets. Here are different types of calcium supplements:
The best form is chelated calcium tablets. Calcium citrate provides the most usable calcium per tablet. Calcium is best absorbed in an acidic environment, hence calcium citrate is the best absorbed supplemental form of calcium. It does not require extra stomach acid for absorption, hence we may take it anytime in a day, even on an empty stomach. Chewable calcium citrate supplements are available in flavors. Calcium citrate is also available as effervescent tablets that dissolve in water and become a pleasant tasting drink. Get Calcium Citrate Supplements
Bonemeal, formerly one of the most popular supplements, is no longer recommended - especially for children because of its possible high lead content.
Calcium gluconate (a vegetarian source) or calcium lactate (a milk sugar derivative) are definitely lead-free and easy to absorb. Gluconate is more potent than lactate. Get Calcium Lactate Supplements
Coral Calcium: This type of calcium is marketed for more than bone health. Its infomercial claimed that it can cure 200 human diseases. However, there is no evidence that calcium can cure any diseases other than its role in bone health and osteoporosis prevention. You may refer this: Coral Calcium Supplements Scam.

Note: Recommended source for buying best calcium supplements.

The letters USP (U.S. Pharmacopeia) on the label indicate that the calcium in the product has met quality standards for dissolving within 30 minutes.

Most good multivitamins and mineral preparations include calcium. When combined with magnesium, the ratio should be twice as much calcium as magnesium.
If you are taking antibiotics, calcium supplements may inhibit their effectiveness.
Calcium supplements are best absorbed when taken with meals.
Taking calcium and magnesium at bedtime can help you get a good night's rest.
How calcium helps our body?

Calcium is our body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. Calcium is important to heart health, nerves, muscles and skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.

RDA of Calcium Recommended Daily Allowance - Calcium
Men 1200 mg
Women 1200 mg
Children 800 mg
Infants 500 mg
Lactating Women 1200 mg
Preganant Women 1200 mg

More on Calcium Supplements
If you have chronic back pain, chelated calcium supplements might help.
If you are a teenager suffering from "growing pains", increasing calcium consumption may help.
Menstrual-cramp sufferers can often find relief by increasing calcium intake.
If you consume lots of soft drinks, which are high in phosphorus, you may be depleting your body of calcium and increasing your chances of osteoporosis. Remember, too much phosphorus can deplete calcium.
The body loses bone density during extended bed rest, so you need extra calcium if you have been bedridden for a week or more.

Iron Supplements and Pills : Side Effects

The side effects are rare in healthy, normal individuals. But here are some of the side effects of taking iron supplements or pills:
Many people may experience various gastrointestinal side effects for taking iron supplements such as nausea, vomiting, constipation, diarrhea, dark colored stools, and stomach distress.
Bluish-colored lips, fingernails, and palms of hands; convulsions (seizures); drowsiness; pale, clammy skin; shallow and rapid breathing; unusual tiredness or weakness; weak and fast heartbeat are some of the late symptoms of iron overdose.
Adult doses, can be a hazard for children. Keep iron supplements safely out of the reach of children.
Liquid forms of iron supplement tend to stain the teeth. In that case, mix each dose in water, fruit juice, or tomato juice. Also, iron stains on teeth can usually be removed by brushing with baking soda (sodium bicarbonate) or medicinal peroxide.
Iron poisoning has been found in children whose mothers have taken too many pills during pregnancy. So if you are pregnant, check with your doctor before taking iron supplements.

Zinc - Hastens Healing - Information on Deficiency, Benefits, Food Sources

The human need for zinc is small, but its role in growth and well-being is enormous, starting even before birth. The entire body of a normal man weighing 70 kg may contain 1.4 to 2.3 g of zinc. Zinc is present in small amounts in all tissues. The bones, teeth, and the pancreas contain slightly higher amounts of zinc than other tissues. Whole blood contains about 0.7 mg/100 ml, while blood serum or plasma contains 0.1 mg/100 ml.

The importance that zinc played towards the growth and well-being of the albino rat was demonstrated by W. R. Todd in 1934. This was confirmed by other research workers on mice and birds. In 1939, Keilin and J. I. Mann showed that zinc was a constituent of the enzyme carbonic anhydrase. Zinc has also been found in some other, enzymes, such as in the pancreatic hormone insulin.

Zinc is a bluish-white, metallic element. It is present in the body mostly in combination with other constituents of the body.

About 20 to 30 per cent of the zinc in foods is absorbed by the body through the small intestine. This absorption is decreased by fibres, calcium, copper, phytate, and phosphate in pulses. In contrast, amino acids and peptides increase zinc absorption. Nearly 99 per cent of the total zinc in the body is stored in cells and the remainder in the plasma and extracellular fluids. Excretion of zinc occurs principally through secretions of the pancreas and intestine. Recommended Daily Allowance - Zinc
Men 15 mg
Women 12 mg
Children 10 mg
Infants 5 mg

Zinc Benefits - Functions in the Body

Zinc is needed for a healthy skin and hair, proper healing of wounds, successful pregnancies, and male virility. It plays a vital role in guarding against disease and infection. It is needed to transport vitamin A to the retina. Almost all the enzymes in the body require zinc for their functioning. It has long been known that growth and sexual maturity depend on zinc amongst other things.
Oral doses of zinc sulphate may accelerate the healing of chronic skin ulcers and wounds. Patients with these problems have a low content of zinc in the plasma for many weeks despite corticosteroid therapy.
Acne. Zinc seems to offer new promise of help for acne patients. It has shown draillatic results in some cases. Zinc should be taken in therapeutic doses of 50 mg, three times a day. It can be gradually reduced after a noticeable improvement.
Eczema. Zinc has also been found beneficial in the treatment of eczema. Many people with this skin problem have tried and benefitted from zinc supplements. The average dose should be 30 mg a day.
Prostate Disorders. Administration of zinc has been found to be helpful in cases of prostate enlargement. About 30 mg of this mineral should be taken daily in the treatment of these disorders.
Zinc Rich Food Sources

Cereals, nuts and oilseeds are important sources of zinc. Vegetables and fruits contain only a small quantity of zinc.
Zinc Deficiency Symptoms

Zinc deficiency in the diet has been reported to be the cause of anaemia, retardation in growth, and delayed genital maturation. White spots on the fingernails means dietary Zinc is not being absorbed. Taking a Zinc multivitamin will usually take care of it.
Zinc Side Effects - Precautions

Excessive intake of zinc can cause loss of iron and copper in the body. Toxicity can result from inhalation of zinc fumes by welders. Inhalation of high concentrations of zinc oxide fumes leads to an acute illness called metal fume fever or brass chills, characterised by fever, chills, excessive salivation, headaches, and a cough.

Silicon - The 'Beauty' Mineral - Information on Deficiency, Benefits, Food Sources

Silicon is an essential trace mineral. Only very tiny amounts of this element are present in the tissues and the actual amount required by the body has not been determined so far.

Silicon is a widely distributed non-metallic element. It is second only to oxygen in abundance in the biosphere. Pure silicon is found in the form of white crystals in matured bamboo stems. This mineral and its salts are poorly soluble in water.
Silicon Benefits - Functions in the Body

Silicon is essential for the proper functioning of nerve cells and tissues, and the synthesis of vitamin B1 or thiamine in the human body. It controls the transmission of nerve impulses. It contributes greatly to the strength and integrity of bones everywhere in the body. It is also essential for the growth of hair, nails, and teeth, and is, therefore often called the 'beauty mineral'. It makes the eyes bright and protects the skin from becoming flabby. It is beneficial in all healing processes and protects the body against many diseases, such as tuberculosis, irritations in the mucous membranes, and skin disorders.
Silicon Rich Food Sources

The main food sources of silicon are apples, oranges, cherries, raisins, almonds, peanuts, raw cabbage, onions, endives, carrots, eggplants, pumpkin, red beets, celery, cucumber, fish, honey, and corn. An increased need for silicon is best met by increasing the consumption of whole grains, because they are rich sources of absorbable silicon.
Silicon Deficiency Symptoms

Deficiency of silicon in animals causes retarded growth and abnormal bone development. A deficiency in human beings can lead to soft brittle nails, ageing symptoms of the skin such as wrinkles, thinning or loss of hair, poor bone development, osteoporosis(a condition of brittle bones caused by hormonal changes or lack of calcium or vitamin D). The chief symptom of silicon deficiency is sensitiveness to cold: one always feels cold even in the hot months.
Silicon Side Effects - Precautions

Toxicity of silicon can lead to chronic fibrosis of the lungs. Its reckless use can cause irreparable damage. This mineral should therefore be administered only on the advice of a physician.

Selenium - A Special Friend to Women - Information on Deficiency, Benefits, Food Sources

Selenium acts as a micronutrient or trace element in the human body. Its distribution in the earth's crust varies from place to place. Its content of water varies even more greatly. The amount present in foods also varies widely. Males appear to have a greater need for this mineral. About half the supply of their bodies is concentrated in the testicles and parts of the seminal ducts adjacent to the prostrate gland.

Selenium is a grey, crystalline element of the sulphur group. It is an antioxidant and its biological activity is closely related to vitamin E. It is excreted in the semen. Recommended Daily Allowance - Selenium
Men 70 mcg
Women 55 mcg
Children 20 - 30 mcg
Infants 10 - 15 mcg
Pregnant Women 65 mcg
Lactating Women 75 mcg

Selenium Benefits - Functions in the Body

Selenium acts with vitamin E as a non-specific antioxidant to protect cell membranes and tissues. Both of them prevent or slow down the ageing process and hardening of tissues. Selenium aids in maintaining youthful elasticity in tissues.

Selenium has been found beneficial in the prevention and treatment of Keshan disease. This is a syndrome endemic to the Keshan province in China where the soil is deficient in selenium. Keshan disease is characterised by degeneration of the muscle fibres of the heart. During their child-bearing years, women are particularly susceptible to this disease. Selenium binds cadmium and other metal's and mitigates their toxic effects.

This mineral also helps in the regeneration of the liver after damage, especially by cirrhosis. It is useful in alleviating hot flushes and menopausal distress. It helps in the prevention and treatment of dandruff. It is believed to neutralise certain carcinogens and provide protection from some types of cancer.
Selenium Rich Food Sources

Wholegrain cereals like wheat germ, barley, and wholewheat bread are the best sources of selenium.
Selenium Deficiency Symptoms

Low levels of selenium put people at higher risk of cancer, cardiovascular disease, inflammatory diseases, and other conditions associated with increased freeradical damage, including premature ageing and cataract formation.
Selenium Side Effects - Precautions

Selenium toxicity occurs in animals, but human beings who have consumed vegetables grown in soil containing high selenium content, show no ill effects. Selenium poisoning has been reported due to ingestion of water containing large amounts of the metal. In rare cases, it can result in patchy baldness (alopecia), abnormal nails, emotional instability, and lassitude

Magnesium - The Alcoholic's Balm - Information on Deficiency, Benefits, Food Sources

All human tissues contain small quantities of magnesium. The adult human body contains about 25 g of this mineral, the greater part of which is present in bones in combination with phosphate and carbonate. Bone ashes contain less than one per cent magnesium.

About one-fifth of the total magnesium in the body is present in the soft tissues inside the cells, where it is mainly bound to protein. The bones seem to provide a reserve supply of this mineral in case of a shortage elsewhere in the body.

Magnesium is a light, silver-white, malleable, and ductile metallic element. It burns with a very hot, bright flame and is used to form light-weight alloys. Biochemists call magnesium the 'cool, alkaline, refreshing, sleep promoting mineral'. It helps to keep one calm and cool during the sweltering summer months. Intake of diuretics and alcohol can render magnesium ineffective.

Active absorption of this mineral occurs in the ileum of the small intestine. Magnesium may compete with and decrease calcium absorption from the intestine. The parathyroid hormone, parathormone, which 'Controls serum calcium levels, has a similar effect on magnesium. Almost twice the amount of magnesium is stored in bones as compared with soft tissues. Bone magnesium is, however, not readily exchanged with the magnesium of soft tissues.

Since a greater part of magnesium in the diet is not absorbed, it is excreted in the stools. About one-third of the amountingested is excreted in the urine. Urinary excretion is reduced in magnesium deficiency. The magnesium content in the blood is about 2 to 3 mg/ 100 ml. Recommended Daily Allowance - Magnesium
Men 350 mg
Women 300 mg
Children 150-200 mg
Infants 40-60 mg

Magnesium Benefits - Functions in the Body

Magnesium helps to keep the nerves relaxed. It is necessary for all muscular activity. It is an activator of most of the enzyme systems involved in the metabolism of carbohydrate, fat, and protein. It is necessary for the activation of alkaline phosphatase, an enzyme involved in calcium and phosphorus metabolism. Magnesium also helps in the utilisation of vitamins B and E. It functions with other minerals such as calcium, sodium, and potassium in maintaining fluid and electrolyte balance. Adequate levels of magnesium are necessary for normal neuromuscular contractions. This mineral is also involved in the production of lecithin. It prevents the building up of cholesterol and consequent artherosclerosis.

Magnesium promotes a healthier cardiovascular system and thus helps prevent heart attacks. It aids in fighting depression. It helps to prevent calcium deposits in kidneys and gallstones. It also provides relief from indigestion.
Magnesium Rich Food Sources

Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables. Other good sources of this mineral are nuts, soya beans, alfalfa, apples, figs, lemons, peaches, almonds, whole grains, brown rice, sunflower seeds, and sesame seeds. Cereals and vegetables normally contribute more than twothirds of the daily magnesium intake.

See, information on magnesium supplements.
Magnesium Deficiency Symptoms

Magnesium deficiency is unlikely to arise in human beings due to an inadequate intake of foods contaihing it. Deficiency may, however, occur under the same metabolic condition that leads to a lack of potassium, namely, excessive loss due to chronic diarrhoea.

Magnesium deficiency has been observed in patients with certain clinical conditions where magnesium intake or absorption has been decreased and magnesium excretion increased. These conditions include chronic alcoholism, diabetes, malabsorption syndrome, renal disease, disorders of the parathyroid gland, and post surgical stress.

Continuous deficiency of magnesium also causes a loss of calcium and potassium from the body with consequent deficiencies of these minerals. Deficiency can lead to kidney damage: and kidney stones, muscle cramps, atherosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism, and premature wrinkles. Magnesium deficiency increases an individual's susceptibility to high blood pressure

Chlorine - The Natural Disinfectant

Information on Deficiency, Benefits, Food Sources

Chlorine exists in the form of a salt (chloride) in the human body. It is present mostly in the extracellular fluid.

Chlorine is a greenish-yellow, poisonous, gaseous element with a suffocating odour. In the body it is mostly present as sodium chloride or common salt, which performs various essential functions. Recommended Daily Allowance - Chlorine
Men 750 mg
Women 750 mg
Children 600 mg

Chlorine Benefits - Functions in the Body

Chloride is essential for the proper distribution of carbon dioxide and the maintenance of osmotic pressure in the tissues. It is necessary for the manufacture of glandular hormone secretions. It prevents the building of excessive fat and autointoxication. Chloride regulates the alkali-acid balance in the blood. It works, with potassium in a compound form. Potassium chloride is also essential for the production of hydrochloric acid in the stomach, which is needed for proper protein digestion. It is involved in the maintenance of proper fluid and electrolyte balance in the system.
Chlorine Rich Food Sources

Chloride is found in barley, wheat, and other grains and pulses, green leafy vegetables, and fruits like melon, and pineapple.

The chloride that we take is mostly in the combined form of sodium chloride. Hence the foods that contain large quantities of sodium also contain chloride in the same proportion and vice versa.
Chlorine Deficiency Symptoms

Deficiency of chloride can occur when sodium chloride is restricted during the active phase of general oedema or hypertension. The symptoms produced are the same as those which occur with sodium chloride deficiency. Excessive loss of salt from the body due to perspiration can result in heat cramps. Deficiency may lead to loss of hair and teeth. It may also result in impaired digestion of foods and derangement of fluid levels in the body.

Calcium - For Strong Bones - Information on Absorption, Benefits, Deficiency & Food Sources

The human body requires more calcium than any other mineral. The adult human body contains about 1000 to 1200 g of calcium. At least 99% of the calcium is found in the bones and teeth, giving them strength and rigidity. The remaining 1%, which is in the blood, muscles, and nerves, plays an important role in regulating physiological functions.

Calcium is a white, malleable, metallic element. In the body it is found in various combinations such as calcium carbonate, calcium phosphate, calcium fluoride, and calcium sulphate. Large quantities of fat, oxalic acid, and phytic acid in the food can prevent proper calcium absorption.Recommended Daily Allowance - Calcium
Men 1200 mg
Women 1200 mg
Children 800 mg
Infants 500 mg
Lactating Women 1200 mg
Preganant Women 1200 mg

Absorption of Calcium

Not all the calcium that is present if foods is available to the body. The absorption and retention of this mineral depends on its intake as well as other factors. Normally, approximately 20 to 40 percent of this mineral is absorbed from the intestinal tract into the bloodstream. The amounts absorbed, however, may be greatly increased during periods of rapid growth when mineral needs are high. Absorption of calcium also depends on the healthy condition of the stomach and intestines and adequate supply of vitamins B12, D, C and phosphorus.

It is estimated that the daily excretion of calcium through the urine varies between 100-300 mg in men and 100-250 mg in women. This quantity, however, varies and the excretion becomes less during calcium deficiency.
Calcium Benefits - Functions in the Body

Calcium is essential for the proper development of bones and teeth. It is necessary for the normal action of the heart and all muscle activity. It aids the clotting process of the blood and stimulates enzymes in the digestive process.

Calcium is required for proper foetal growth, for normal health of the mother during pregnancy and lactation, and for the secretion of breast milk. It speeds all healing processes and controls the conduction mechanism in the nerve tissues so that messages travel fast enough for the functioning of the body. It is essential for proper ultisation of phosphorus and vitamins A, C and D.
Calcium Sources - Rich food in calcium
Milk and milk products are the most important sources of calcium in readily available form. One litre of cow's milk contains 0.12 % of calcium.
Green vegetables such as cassia, amaranth, turnip greens, cauliflower, carrots, and leaves of colocasia, drumsticks, fenugreek, and radishes are excellent sources of calcium. Other good sources are mustard seeds, dried coconut, and almonds. Finger millet is the cheapest natural source of calcium, containing about 0.3 to 0.36%. Fish too is a rich source of calcium.

See, information on calcium supplements.
Calcium Deficiency Symptoms

Calcium-deficient people look pale and listless, get tired, and become lazy. Deficiency of calcium causes changes in the bones and muscles. They are more sensitive to cold weather. They become nervous and suffer from mental derangements. Sweating around the head even during cold weather is the most obvious symptom of calcium deficiency in all ages. Deficiency of calcium may cause porous and fragile bones, tooth decay, heart palpitations, muscle cramps, insomnia, and irritability.
Calcium Deficiency in Children

Children who are born to calcium-deficient mothers generally suffer from calcium deficiency. In such children calcium deficiency becomes more prominent if there is no supply of calcium, proteins, minerals, and vitamins in the form of whole milk, fresh fruits, and vegetables. These children fail to grow or develop healthy and strong bones. They lack appetite and if fed forcibly, may bring out all the food and milk. They suffer from late and detective teething, and are prone to having emaciated necks and enlarged heads. Deficiency of calcium lowers the body resistance and these children become an easy prey to respiratory and intestinal infections.

Deficiency of calcium in young girls causes late puberty, irregular menstruation, excessive bleeding with crampy pain, anaemia, and lowered state of body resistance against infections. In case of an inadequate supply of calcium during pregnancy, the development of the foetus continues by drawing the reserve calcium from the bones, but the mother usually suffers from a difficult labour. Bleeding, lack of breast milk, poor concentration of the mind, a prolonged lying-in period - these are all comon due to calcium deficiency after childbirth.

Chromium - Promotes Glucose Tolerance

Information on Deficiency, Benefits, Food Sources

Chromium is present in traces in all organic matter and seems to be an essential mineral. Chromium levels are higher in infants than in adults. The total body content of chromium in adults is 5 to 10 mg. As a person grows older, he is able to retain less chromium in the body. The concentration in human tissues varies greatly in different parts of the world, depending on dietary habits and on the amount of chromium in water supplies.

Chromium is a greyish-white metallic element. Little is known about the chemical forms in which it occurs in individual foods.

Most of the intake of chromium is not absorbed and urinary excretion is low. Recommended Daily Allowance - Chromium
Men 50-200 mcg
Women 50-200 mcg
Children 20-200 mcg
Infants 10-60 mcg

Chromium Benefits - Functions in the Body

Chromium plays an important role in the metabolism of carbohydrates and fats. It works with insulin in the metabolism of sugar. It seems to increase the effectiveness of insulin, thereby facilitating the transport of glucose into the cells and not allowing the blood glucose levels to rise. It helps to take protein where it is needed and also aids in growth.

Chromium has been found beneficial in the prevention and treatment of high blood pressure. It also works as a preventive against diabetes. Studies have also found that chromium supplements control total cholesterol and triglyceride levels, and raise the HDL (the good cholesterol).
Chromium Rich Food Sources

The main food sources of chromium are betel leaves, arecanut, and nuts.
Chromium Deficiency Symptoms

A deficiency of chromium can cause impairment of glucose tolerance, which can lead to diabetes. It is also a suspected factor in arteriosclerosis (hardening of the arteries). In some areas, protein-energy malnutrition appears to be associated with chromium deficiency.

Phosphorus - The Body Energiser

Information on Deficiency, Benefits, Food Sources

Phosphorus is a mineral colleague of calcium within the body. A proper balance of phosphorus must be present in the bloodstream for good teeth and bones or nourish the brain and nerves.

Phosphorus is a soft, non-metallic element found in the body only in combination with other substances. As a result, it is neither luminous nor inflammable. In the human body, phosphorus is a part of the energy transporting systems in the cells, and is also a component of the phospholipids.

An adult human body contains about 400-700 g of phosphorus as phosphates. At least two-thirds of this amount is found in chemical combination with calcium in the bones and teeth, and the rest in other tissues.Recommended Daily Allowance - Phosphorus
Men 1200 mg
Women 1200 mg
Children 800 mg

Absorption of Phosphorus

Phosphorus is absorbed in the small intestine as inorganic phosphates. Phosphorus present in an organic combination such as phytic acid, is hydrolysed to inorganic phosphate before absorption. Since the enzyme, phytase, is not present in human digestive juices, phytin phosphorus is absorbed only to a very slight extent in human beings. Phosphorus present in animal foods such as milk, meat, and eggs is absorbed to a greater extent than that present in cereals and legumes, as the latter exists mostly in the form of phytic acid.

The kidneys are the major pathway of excretion of the absorbed phosphorus. The retention of phosphorus in children on different diets has been reported to vary from 10% to 40%. The retention of phosphorus depends on various factors like the quantity of phosphorus ingested, the calcium content of the diet, and vitamin D intake.
Phosphorus Benefits - Functions in the Body

Phosphorus is essential for the proper utilization of not only calcium but also other minerals like iron, magnesium, potassium, and sodium. Phosphorus is indispensable for all active tissues. In combination with calcium, it feeds the nerves. It aids the growth of hair and helps counteract fatigue. This mineral is important for the regular functioning of the heart and for normal kidney functioning.

Phosphorus is essential in the chemical processed involved in the utilization of carbohydrates and fats. It liberates their energy at the rate demanded by the body. It also helps in regulating the acid-alkaline balance of the blood, which is vital for the maintenance of health and prevention of disease.

Phosphorus is also necessary for the formation of the phospholipids - lecithin and cephalin - which are integral parts of a cell structure and also act as intermediates in fat transport and metabolism. This mineral is also an essential constituent of the nucleic acid and nucleo-proteins of body cells.
Phosphorus Sources - Rich food in phosphorus

The most important food sources of phosphorus are whole grain cereals, milk, and fish. Vegetables such as carrots, and leafy vegetables; fruits like black currants, raspberries, raisins, and apricots are fairly good sources. Other sources of this mineral are soya beans, lentils, and other pulses and legumes.
Phosphorus Deficiency Symptoms

A phosphorus deficiency may cause loss of weight, retarded growth, reduced sexual powers, and general weakness. It may result in poor mineralisation of the bones, and a deficient nerve and brain function. Conditions associated with calcium deficiency may also occur due to phosphorus deficiency. Deficiencies of phosphorus are however rare, as it is one of the elements available in large quantities in most diets.
Phosphorus Side Effects - Precautions

There are no known toxic effects of phosphorus.

Potassium - To Prevent Acidosis

Information on Deficiency, Benefits, Food Sources

Potassium, one of the most important minerals, is essential for the very life of every cell. It is also among the most generously and widely distributed of all the tissue minerals.

Potassium is found principally in the intracellular fluid. A small amount of potassium in the extracellular fluid is necessary for normal muscular activity.

The average adult human body contains 120 g of potassium and 245 g of potassium chloride. Out of this body potassium, 117 g is found in the cells and 3 g in the extracellular compartment. Formation of sulphate and phosphate of potassium also takes place from the food potassium in the body.

Potassium is a bluish-white metallic element. It is highly reactive and never found free in nature. It plays an important role as a catalyst in energy production and in the synthesis of glycogen and protein. Liberal use of alcohol, coffee, sugar, and diuretics can lead to depletion of potassium.

Potassium absorption occurs mainly in the small intestine. In healthy people on a normal diet, about 90 per cent of potassium is excreted in the urine. Increased amounts of potassium are found in the urine whenever the tissues are losing potassium. Perhaps the most important cause is a breakdown of cellular proteins such as occurs in diabetes, under-feeding, and after an injury. Any condition giving rise to acidosis is liable to cause cellular depletion of potassium. In patients given diuretics to increase the output of sodium and water in the urine, an important side-effect is an increase in potassium excretion.

In a healthy person the faeces contain very small amounts of potassium. The digestive juices contain large amounts but this is normally reabsorbed in the gut. However, diarrhoea may cause large losses in the stool. Loss of potassium from the skin is usually negligible. Recommended Daily Allowance - Potassium
Men 2000 mg
Women 2000 mg
Children 1500 mg

Potassium Benefits - Functions in the Body

Potassium is important as an alkalinizing agent. It maintains a proper acid-alkaline balance in the blood and tissues. It prevents hyperacidity. This mineral is essential for muscle contraction and is, therefore, important for the proper functioning of the heart, especially for maintaining a normal heartbeat. It promotes the secretion of hormones and helps the kidneys in detoxification of blood. Potassium prevents female hormonal disorders by stimulating the hormone production. It is involved in the proper functioning of the nervous system and helps to overcome fatigue. It also assists in reducing blood pressure.
Potassium Rich Food Sources

Potassium is widely distributed in foods. Pulses such as green gram, cow peas, red gram, and black gram; and vegetables like lotus stems and sword beans are rich in potassium. Other good sources are legumes, leafy vegetables, and fruits such as bael, sweet limes, peaches, and apricots.
Potassium Deficiency Symptoms

Potassium deficiency is most unlikely in healthy individuals because normal food supplies sufficient quantities of this mineral. However potassium deficiency may occur during gastrointestinal disturbances accompanied by severe vomiting and diarrhoea, diabetic acidosis, potassium-losing nephritis, and potassium loss during steroid therapy and that of similar drugs. Both mental and physical stress can also lead to potassium deficiency.

Potassium deficiency causes undue body tiredness, palpitations of the heart, cloudiness of the mind, nervous shaking and excessive perspiration of the hands and feet, and great sensitivity of the nerves to cold. It may also result in slow healing of ulcers and fracture

Sodium - Indispensible for Life

Information on Deficiency, Benefits, Food Sources

Man has been consuming sodium chloride(the chemical name for common salt) from as far back as history has been recorded. The body of a healthy person weighing about 65 kg contains 256 g of sodium chloride. Of this, just over half is found in the extracellular fluid. About 96 g is found in the bones and less than 32 g in the cells.

Sodium is a silver-white, highly reactive, alkaline, metallic element. It is soft and malleable. It is normally found inside the body and outside it in combination with other elements. It is essential for life and is present in the fluids of the body outside the cells. It is usually taken in the form of sodium chloride.

Sodium is almost completely absorbed from the gastro-intestinal tract in the normal individual, but substantial losses may occur due to vomiting and diarrhoea. Most of the sodium consumed is excreted by the kidneys, with variable amounts being lost through the skin and stools. The sodium balance in the body is controlled by the hormone aldosterone, which is secreted by the adrenal gland. When the need for sodium increases, increased amounts of aldosterone are secreted which increase the reabsorption of sodium ions by the kidney tubules.

Skin losses may increase greatly when there is profuse perspiration due to strenuous physical exertion in a hot environment. Under such circumstances, salt depletion may be accompanied by heat exhaustion. Salt tablets may be taken with a liberal amount of water in this condition. Recommended Daily Allowance - Sodium
Men 500 mg
Women 500 mg
Children 400 mg

Sodium Benefits - Functions in the Body

Sodium is the most abundant cation in the extracellular fluid of the body. It acts with other electrolytes, especially potassium, in the intracellular fluid, to regulate the osmotic pressure and maintain proper water balance within the body. It is a major factor in maintaining the acid-base equilibrium, in transmitting nerve impulses, and in relaxing muscles. It is also required for glucose absorption and for the transportation of other nutrients across cell membranes.
Sodium Rich Food Sources

Vegetables like dry lotus stems and leafy vegetables are rich in sodium, as are a variety of pulses and legumes. Fruits, fish, and meat also contain a substantial amount of sodium.
Sodium Deficiency Symptoms

Deficiency of sodium is caused by excessive sweating, prolonged use of diuretics, or chronic diarrhoea. Deficiency may lead to nausea, muscular weakness, heat exhaustion, and mental apathy.

In case of mild deficiency of sodium chloride, taking a teaspoon of common salt in a pint of water or in any fruit juice, quickly restores health. In severe conditions, however, administration of sodium chloride in the form of normal saline by an intravenous route may be resorted to.
Sodium Side Effects - Precautions

The adverse effects of excessive sodium chloride in the body can be rectified by avoiding the use of common salt. Foods rich in salt such as salted nuts, biscuites, meats, fish, chicken, eggs, cheese, dried fruits, spinach, carrots, and radishes should be avoided. However, low sodium foods like cereals, sugar, honey, fresh fruits, brinjals, cabbage, cauliflower, tomatoes, potatoes, onions, peas, and pumpkin can be eaten.

Oversupply of sodium is a more common problem because of overuse of dietary sodium cholride or common salt. Too much sodium may lead to water retention, high blood pressure, and even stomach ulcers.

The point then is that getting used to a decreased amount of salt in the diet, is a matter of habit. What is salty to one person may be bland to another. Fortunately, getting used to less salt in the food does not take long.

Sulphur - For Glowing Hair and Skin

Information on Deficiency, Benefits, Food Sources

The greater part of the sulphur present in the human body is contained in the two sulphurcontaining amino acids, methionine and cysteine.

Sulphur is a pale yellow, non-metallic element. In the body sulphur is found only in combination with some other constituents of the body. It does not exist in a free state.

Sulphur from foods is absorbed as an organic compound and after metabolism, it is converted into sulphate and excreted in the urine.
Sulphur Benefits - Functions in the Body

Sulphur is essential for the synthesis of vitamin B1. It helps in the digestion of fats and controls the metabolism of carbohydrates. It is essential for healthy hair, skin, and nails. Along with B complex vitamins, it aids the liver in bile secretion.

It is believed that sulphur ejects some of the waste and poisonous matter from the system. It helps to keep the skin clear of blemishes and makes it glossy.

Sulphur creams and ointments have been remarkably successful in treating a variety of skin problems.
Sulphur Rich Food Sources

The main sulphur-containing foods are red gram, green gram, and leafy vegetables. A diet sufficient in protein is generally considered to be adequate in sulphur.
Sulphur Deficiency Symptoms

Deficiency of sulphur may interfere with the healthy growth of hair and nails.

Boron Information - Deficiency, Benefits, Food Sources & Side Effects

Boron was considered to be an essential mineral for plants as far back as 1910. Its exact role in human nutrition is not well documented.

Boron is a non-metallic element. In the body, it is found only in combination with other chemicals. Most of the intake of boron through the diet is absorbed from the intestine. It is excreted in the urine. Recommended Daily Allowance - Boron
In Average Diet 2 mg

Boron Uses & Benefits - Functions in the Body

Boron helps to regulate the body's use of calcium, phosphorus, and magnesium. During experiments at Rutger's University, it was discovered that the main task of this mineral was to control cell growth. It thus helps to prevent abnormalities in growth.
Boron Sources

Fruits and vegetables, especially apples, pears, and carrots are good food sources of boron.
Boron Deficiency Symptoms

A severe deficiency of boron within the body may be partially responsible for tumours, cysts, and other abnormal growths.
Boron Side Effects - Precautions

A daily intake of over 100 mg of boron can produce toxic symptoms. Boric acid was formerly used as a food preservative, but has been declared unsafe as a food additive by the FAO/WHO Expert Committee.

About Molybdenum

It is considered a trace element because of the relatively minute quantity that is essential in the diet. No clinical deficiency has been recognized due to it's more than adequate presence in the average diet. Molybdenum is thought to be an antioxidant and helps your body to break down harmful substances, which are used to preserve food. It is an essential component of enzyme systems.
Deficiency Symptoms of Molybdenum
Anaemia
Tooth Decay
Impotence
Irritability
Poor General Health
FUNCTIONS and BENEFITS of Molybdenum
Reduces the symptoms of allergy.
By enabling your body to use iron, molybdenum can help prevent anaemia.
Useful in cases of impotence in older men.
Improves all-round health, keeping your body and mind in good shape.
FOOD SOURCES of Molybdenum

Whole grains, lentils and dark green, leafy vegetables are the best sources of molybdenum. Green beans, wheatgerm, spinach, sunflower seeds are some other sources.
RECOMMENDED ALLOWANCE of Molybdenum

There is no RDA established. Multivitamin tablets may contain 25mcg which is sufficient for an average person to avoid deficiency.

Precautions: Do not take extra doses of molybdenum except on the advice of your doctor as it makes your body get rid of copper and may cause gout.

About Iron Supplements

The most assimilable form of iron is amino acid chelate, which means organic iron that has been processed for faster assimilation. This form is nonconstipating and easy on sensitive systems.

Ferrous sulphate, inorganic iron, appears in many vitamin and mineral supplements and can destroy vitamin E. Thus, they should be taken at least 8 hours apart.

Supplements, with organic iron - ferrous gluconate, ferrous fumerate, ferrous citrate, or ferrous peptonate - do not neutralize vitamin E. They are available in a wide variety of doses, usually upto 320 mg.
How Iron helps?
Aids growth
Prevents fatigue
Promote resistance to diseases
Prevents and cure anaemia
Helps in getting good skin tone
When you may need Iron Supplements?

If you are a woman who experiences very heavy menstrual bleeding, a strict vegetarian, or are an extreme low-calorie dieter, you might need an iron supplement.

If you are on the anti-inflammatory drug Indocin, or take aspirin on a daily basis, you might need more iron.

Large quantities of tea or coffee most likely inhibits your iron absoption.

Note: Recommended source for buying best iron supplements
Some Tips about taking iron supplements

Check the label on your multivitamin or mineral preparation and see what you are already getting so you can guide yourself accordingly.

You might want to have your blood iron status tested by your doctor to be sure you are not getting too much.

Keep your iron supplements safely out of reach of children.

If you are pregnant, check with your doctor before takin iron vitamin supplements. Iron poisoning has been found in children whose mothers have taken too many pills during pregnancy.

Do not take iron supplements if you have an infection. Bacteria require iron for growth and extra iron would encourage their increase.

When buying iron supplements, look for the elemental iron content, not the total iron content. For instance, an iron supplement containing 200mg of ferrous sulfate provides 40 mg of elemental iron. Therefore, this iron supplement provides 40mg of iron.

Here are some side effects of iron supplements.

Copper - Converts Iron into Haemoglobin

Information on Deficiency, Benefits, Food Sources

The first conclusive evidence to show that copper was an essential element for the formation of haemoglobin in rats suffering from iron deficiency anaemia, emerged from the studies of E. B. Hart and his co-workers in 1928.

There is approximately 75 to 150 mg of copper in the adult human body. Newborn infants have higher concentrations of copper than adults. The liver, brain, kidneys, heart, and hair contain relatively high concentrations. The average serum copper levels are higher in adult females than in males. The serum copper levels also increase significantly in women during pregnancy and when taking oral contraceptives.

In the human body, copper is a constituent of several enzymes and is found in combination with several proteins in the blood.

Ceruloplasmin, a copper-containing plasma enzyme, catalyses the oxidation of the ferrous ion to ferric ion, and thereby enables iron to be trapped by transferrin (a protein transporting iron in the blood). It is then transported to tissues for the synthesis of iron-containing compounds, especially haemoglobin.

Copper Absorption: Copper is mostly absorbed at the level of the duodenum in the intestine. Approximately 32 per cent of the copper in the diet is absorbed. Excess copper is excreted in the bile. Recommended Daily Allowance - Copper
Men 2 mg
Women 2 mg
Children 0.05 - 0.1 mg

Copper Benefits - Functions in the Body

Copper helps the conversion of iron into haemoglobin. It stimulates the growth of red blood cells. It is also an integral part of certain digestive enzymes. It makes the amino acid - tyrosine - usable, enabling it to work as the pigmenting factor for the hair and skin. It is also essential for the utilisation of vitamin C.
Copper Rich Food Sources

Molluscs and shellfish are rich sources of copper, as are betel leaves, arecanuts and other nuts. Soft water contains more copper than hard water and water from the tap contains more copper than reservoir water. However, the latter is a better source of copper than water taken directly from the stream.
Copper Deficiency Symptoms

Copper deficiency may result in weakness of the body, digestive disturbances, and impaired respiration. Anaemia due to copper deficiency has not been reported in adults. All medicinal iron preparations contain traces of copper. Infants, especially those who are born premature, may develop copper deficiency, which usually presents itself as chronic diarrhoea, and later develops into anaemia which does not respond to iron. Copper deficiency has been reported in protein energy malnutrition.

Manganese - For the Growing Years - Information on Deficiency, Benefits, Food Sources

The nutritional importance of manganese was discovered in 1936-37, when A. H. Norris and his co- workers and T. P. Lyons and Insko reported the development of bony malformation in poultry fed on a manganesefree diet. Studies of L. S. Hurley and G.J. Everson and their associates in 1961 threw more light on the relationship of manganese to growth, bone development, reproduction, and the functioning of the central nervous system.

Manganese is found in the body as a trace element and is essential for life. The human body contains 10 to 20 mg of this element which is widely distributed throughout the tissues. It is found in high concentration in the mitochondria of cells.

Manganese is a hard, brittle, greyish-white metallic element. It is readily oxidized and forms an important component of certain alloys. If manganese is breathed in excess, in the form of dust or fumes, it can lead to a condition very much like Parkinson's disease wherein tremors develop in the hands and fingers.

Only three to four, percent of the manganese present in the diet is absorbed from the intestine and reaches the blood. It is stored in the blood and liver. Serum manganese levels are almost always elevated following a myocardial infarction.

Manganese is excreted in the faeces. The urine contains only traces of this element. High calcium intakes have been shown to increase the faecal excretion of manganese. Recommended Daily Allowance - Manganese
Men 3 mg
Women 3 mg
Children 1.6 mg

Manganese Benefits - Functions in the Body

Manganese is an important component of many enzyme systems which are involved in the metabolism of carbohydrates, fats, and proteins. In combination with choline, it helps in the digestion and utilization of fat. Manganese helps to nourish the nerves and brain and assists in the proper coordinative action between the brain, nerves and muscles in every part of the body. It is also involved in normal reproduction and the function of mammary glands.
Manganese Rich Food Sources

Nuts, whole grains, and dried legumes are excellent sources of manganese.
Manganese Deficiency Symptoms

A prolonged deficiency of manganese may cause retarded growth, digestive disorders, abnormal bone development, and deformities. It may also cause male and female sterility and sexual impotence in men. However, the human body obtains sufficient manganese through normal dietary intake, so a deficiency syndrome is rare.
Manganese Side Effects - Precautions

Toxic symptoms have been reported to occur in mine workers due to inhalation of dust from manganese ores. ,The symptoms, are blurred speech, tremors of the hands, and a spastic gait.

Iron - Purifies the Blood - Information on Deficiency, Benefits, Food Sources

The haemoglobin content of the red blood cells is made up of certain proteins and iron. In a normal healthy adult there is about 15 g of haemoglobin per 100 ml of blood. Each gram of haemoglobin contains about 3.5 mg of iron.

The normal body of an adult contains about 4 to 5 g of iron. About 60 to 70 per cent of this iron is present in the haemoglobin. Iron stores in the liver, spleen, and bone marrow account for the next largest concentration of iron - that is, about 30 to 35 per cent. Small amounts of iron are found in the muscles as myoglobin, as also in the blood serum and in every cell as a constituent of certain enzymes. Iron is present in the body in combination with other body constituents.

All healthy persons absorb about 2 to 10 per cent of iron from food, depending on its nature. But in persons who are deficient in iron, the amount absorbed increases upto 50 per cent from ingested foods.

The main sites of absorption are the stomach and the upper part of the small intestine. Absorption of iron is enhanced when there is a deficiency of iron in the body or there is a need for increased blood formation.

Iron is stored in the liver, spleen, and intestinal mucosa. The stores of iron as well as the iron released from the disintegration of red blood cells is available to the body for the synthesis of haemoglobin. Hence the iron in our bodies is used very efficiently, and is not normally used up or destroyed but converted and utilised again and again.

Iron is excreted along with the bile, stools, scaling of the skin, and sweating. It is, therefore, advisable to take an extra quantity of iron-rich foods. during summer to compensate the iron loss. Recommended Daily Allowance - Iron
Men 10-12 mg
Women 15 mg
Children 10 mg
Pregnant Women 30 mg

Iron Benefits - Functions in the Body

Iron is essential for life. It is necessary for the production of haemoglobin. Haemoglobin is composed of four iron-containing heme groups. The heme is responsible for the characteristic colour and the oxygencarrying capacity of the blood. Iron thus enables the blood to carry oxygen throughout the body and is of great value in helping to remove carbon dioxide from the tissues.

Myoglobin (an oxygen-carrying protein containing iron) in the muscle tissue is related to blood haemoglobin in both structure and function. It supplies oxygen to the muscles and removes carbon dioxide. Iron increases resistance to stress and disease. It aids growth and prevents fatigue.

Eating foods rich in iron regularly and keeping the gastro-intestinal tract healthy is one of the safest and more potent methods of preventing iron deficiency.

Different types of anaemias may be due to different causes. However only iron-deficiency anaemia responds to the supplementary intake of iron.
Iron Rich Food Sources

The best food sources of iron are wholegrain cereals, pulses and legumes, and fish. The best plant sources are green leafy vegetables such as dry lotus stems, cauliflower greens, and turnip greens; fruits such as black currants, water melons, raisins, and dried dates.

Enzymes and hydrochloric acid in the stomach are needed for proper assimila ion of iron. Older people are often anaemic in spite of plenty of iron in their diet because they lack sufficient hydrochloric acid in their stomachs. For these reasones, iron-containing fruits which possess their own enzymes and acids needed for iron digestion and assimilation, are the most reliable sources of dietary iron.

See, information on iron supplements.
Iron Deficiency Symptoms

Iron deficiency is generally caused by severe blood loss mallnutrition, infections, and by excessive use of drugs and chemicals. Severe blood loss can occur due to a major injury to blood vessels, or rupture of aneurysms, perforation of internal organs, incomplete abortion, and severe menstrual bleeding. Repeated pregnancies, prolonged breast feeding, and excessive sweating during summer also reduce the iron content in the blood. The volume of fluid in the body is also reduced.

Deficiency of iron in the diet may cause nutritional anaemia, lowered resistance to disease, a general run town condition, pale complexion, shortness of breath on manual exertion, and loss of interest in sex. The patient may suffer from mental depression and irritability.

When there is severe blood loss, the body becomes lie and cold with profuse sweating. The patient lecomes extremely exhausted and finds great difficulty in breathing. The mind becomes dull and the patient may become unconscious. If blood transfusion or some other method is not adopted immediately to prevent further blood loss and shock, the patient may die soon.
Iron Side Effects - Precautions

Iron stored in the body in excess quantities is harmful.

Iodine - Prevents Goitre - Information on Deficiency, Benefits, Food Sources

Iodine was one of the first minerals to be recognised as vital for good health. It is still considered one of the most important.

Goitre has been known since prehistoric times. In the Middle Ages, centuries before iodine itself was discovered, physicians in Europe treated goitre with burnt sponge, a substance rich in iodine. This is a remarkable example of the efficacy of folk medidne and the acumen of early physicians.

In practically all countries, there are areas where iodine is lacking in the soil and water. Only one country - Japan - is virtually free from this disease and this is attributed to the relatively high consumption of seaweed as a foodstuff. Seaweed, according to Mc Clendon, a well-known nutritionist, contains about a thousand times as much iodine as any other food. It has been used in the Japanese diet for many generations without any apparent adverse effects.

Iodine was accidentally discovered in burnt seaweed by B. Courtois in 1811, and first isolated by Fyfe in 1819. In 1896, E. Baumann discovered that the thyroid gland, when compared with the other tissues, was very rich in iodine. In 1917, Drs Marine and O. P. Kimball carried out an extensive survey among American school children and conclusively proved the. value of iodine both in preventing and curing simple goitre.

Iodine is greyish-black in colour. When heated, it yields corrosive fumes of a rich violet colour. In the human body, it forms an essential component of thyroxine, the main hormone produced by the thyroid gland. The excessive consumption of certain foods like cabbage, cauliflower, and raddish can cause iodine deficiency. These foods contain a substance which reacts with the iodine present in the food and makes it unsuitable for absorption.

Dietary iodine is absorbed from the gastro-intestinal tract into the blood. The amount of iodine present in the body of an adult is estimated to be about 25 milligrams. Most of it is concentrated in the thyroid gland, where it is stored in the form of thyroglobulin, a complex of protein and iodine. About 30 percent is removed by the thyroid gland for the synthesis of the thyroid hormone, thyroxine, and the rest is excreted by the kidneys. Proteolytic enzymes(those which split up the proteins during digestion) break down this compound, and thyroxine and a small amount of triiodothyronine are excreted into the circulating blood.
What is Goitre??

When the amount of the thyroid hormone in the serum is decreased, the pituitary gland releases a thyroid-stimulating hormone which causes the thyroid gland to produce more cells and to increase in size in an attempt to manufacture more hormones. This results in enlargement of the thyroid gland, which is also called simple goitre. Recommended Daily Allowance - Iodine
Men 150 mcg
Women 150 mcg
Children 83 mcg

Iodine Benefits - Functions in the Body

The chief storehouse of iodine in the body is the thyroid gland. Thyroxine, which is secreted by this gland, contains iodine. This iodine is obtained from the food that is eaten.

Thyroxine, the thyroid hormone, controls the basic metabolism and oxygen consumption of tissues. It controls the utilisation of sugars. It regulates the rate of energy production and body weight and promotes proper growth. It increases the heart rate as well as urinary calcium excretion. It improves mental alacrity and promotes healthy hair, nails, skin, and teeth.

Small doses of iodine are of great value in the prevention of goitre in areas where it is endemic, and are of value in treatment in the early stages. Larger doses have a temporary value in patients with hyperthyroidism who are being prepared for surgical operation.
Iodine Rich Food Sources

The best dietary source of iodine is iodised salt. Sea foods and spinach also contain reasonable quantities of iodine.
Iodine Deficiency Symptoms

Cretinism occurs in children whose diet lacks iodine. A cretin is a dwarfed child who is mentally retarded, has an enlarged thyroid gland and defective speech, and a gait that is clumsy. His skin is rough, and hair, sparse. Such a child usually has brittle nails, bad Iteeth, and is prone to anaemia.

Among adults, myxoedema can result from an iodine deficiency, affecting the adequate production of the thyroid hormone. The symptoms of this disease are a slower rate of metabolism, thickening of the skin, loss of hair, and general physical and mental sluggishness. Such persons also have enlarged thyroid glands.

A dietary lack of iodine may lead to anaemia, fatigue, lethargy, loss of interest in sex, a slow pulse, low blood pressure, and a tendency towards obesity. A serious deficiency may result in high blood cholesterol and heart disease.

Iodine is so important to life that a mere three and a half grains of this precious element stands between intelligence and idiocy! The thyroid gland can manufacture the hormone thyroxin only from organic iodine taken through the mouth.
Iodine Side Effects - Precautions

There are no known toxic effects from natural iodine. However, iodine as a drug can be harmful if prescribed incorrectly.

Minerals

Guide to Minerals - Benefits, Deficiency, Rich Food Sources and other information

Minerals are inorganic substances like sodium, potassium, chlorine, phosphorus, magnesium, calcium, iodine, iron, cobalt, copper. Minerals are the most basic form into which organic matter can be broken. Minerals play an important role in the health of your body in terms of healthy bones, teeth, hair, nails, nerve and muscle activity and regulation of body fluids.
Benefits of Minerals

Minerals are essential for regulating and building the cells which make up the body. Minerals help to maintain the volume of water necessary for the life processes in the body. These are essential for the proper growth and assimilation of the organic substances, and development of every part of the body. Each of the essential food minerals does a specific job in the body, while some of them do extra work in teams to keep the body cells healthy. Even slight changes in the concentration of the important minerals in the blood may rapidly endanger life.
Sources of Minerals

Plants incorporate minerals from the soil into their own tisses. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals. Minerals, as they occur in the earth in their natural form, are inorgainc or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. Green leafy vegetables are the best source of many minerals.
Minerals are classified into two categories: major and minor, on the basis of intake level.
Major Minerals: More than 100 mg is required per day.
Minor or trace Minerals: Less than 100 mg is required per day.

Total Mineral Content Required in the Body

In the above graph, minerals from calcium to magnesium are major minerals, and minerals after that are trace minerals.

Please see the following minerals chart for your reference:Mineral Benefits Recommended Daily Allowance Food Sources Deficiency Symptoms
Calcium Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Helps regulate heart function, Assists in muscle growth and contraction. Adults 1200 mg
Children 800 mg
Infants 500 mg
Pregnant & Lactating Women 1200 mg Milk & milk products, Calcium fortified juices, Beans, Oranges, Broccoli Spontaneous nerve discharge and tetany (cramps)
Chlorine Maintains nerve impulses that control the muscles, Maintains water balance and distribution, Needed for the production of stomach acid. Adults 750 mg
Children 600 mg Table salt (sodium chloride) Acid-based imbalance
Magnesium Aids in the body's enery production, Combats stress, Assists in bone growth, Helps regulate body temperature. Men 350 mg
Women 300 mg
Children 150-200 mg
Infants 40-60 mg Bananas, Green vegetables, Corn, Apples, Whole wheat bread Increased nervous system irritability, vasodilation, and arrhythmias
Phosphorus Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy, Stimulates heart and muscle contractions, Prevents tooth decay. Adults 1200 mg
Children 800 mg Meats, Fish, Chicken, Eggs, Whole grains, Chocolate! Loss of energy and cellular function
Potassium Aids in the conversion of glucose to glycogen, Nourishes the muscles, Stimulates the kidney to get rid of body wastes. Adults 2000 mg
Children 1500 mg Bananas, Green leafy vegetables, Oranges, Potatoes, Raisins, Dried beans Muscle weakness, abnormal electrocardiogram, and alkaline urine
Sodium With water, helps retain fluids that counteract dehydration, Helps our bodies produce a thirst sensation so we'll drink more fluids. Adults 500 mg
Children 400 mg Seafood, Poultry, Carrots, Beets Nausea, vomiting, exhaustion, and dizziness
Iron Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles. Men 10-12 mg
Women 15 mg
Children 10 mg
Pregnant Women 30 mg Beef, Lamb, Pork, Leafy green vegetables, Iron fortified cereals, Breads Anaemia, decreased oxygen transport, and energy loss
Selenium Boosts your immune system and helps protect your body from cancer. Men 70 mcg
Women 55 mcg
Children 20 - 30 mcg
Infants 10 - 15 mcg
Pregnant Women 65 mcg
Lactating Women 75 mcg Seafood, liver, lean meats, grains No specific symptoms
Zinc Helps remove carbon dioxide from excercising muscles, Aids in healing, Boost the immune system, Protects against pollution. Men 15 mg
Women 12 mg
Children 10 mg
Infants 5 mg Lean meats, liver, eggs, seafood, whole grains, dairy pr

Eating Disorder in Children Sets Dangerous Path

More and more younger children have access to magazines and television programs that seems to glorify that unless they are super-skinny, they are fat. This can also cause an eating disorder in children as they strive for acceptance by their peers and adults. Most children are simply trying to please their parents or other influential adults in their life, their appearance, or the perception they have of their appearance, plays a major part. These ideas of how they look can manifest themselves into an eating disorder in children.

It is dangerous for people to get eating disorders. But everything starts from the young age itself. Having a parent or close relative seems to increase the possibility of seeing an eating disorder in children manifest itself at a younger age. Competitive activities such as sports, dancing or competitive modeling also plays a role in developing an eating disorder in children.

Many children suffer from eating disorders. These disorders are serious and must be attended. Eating is truly important for your life. If you live a healthy life by eating properly, it is really very good for you. There are many disorders that happen in your body merely because you do not eat properly. Both under nutrition and over nutrition is bad for health.

There are many different eating disorders out there today, but the two most popular would be that of the anorexia and bulimia eating disorder. The anorexia and bulimia eating disorder are the two which are the most common by far, as well as the two that are the most well known.

You must know that anorexia and bulimia eating disorder are two different things. Anorexia is an eating disorder, in which the person does not eat any food, and usually is a result of stress or unhappiness, and is the person's way of dealing with these emotions. The person's appetite falls and he does not feel like eating. Bulimia, on the other hand, is an eating disorder in which the sufferer eats a large amount of food in a relatively short period of time and then purges it back up. There is no control over hunger. It has been found that both these have psychological reasons behind eating disorders.

Often the child is unhappy or depressed about something and then they don't mean to but these emotions affect the way they eat, and then before they know it, they have an eating disorder. They tend to behave in a different way. Sometimes depression lead to over eating and some times it leads to not eating properly.

Some people do not even realize that they have a problem until it is too late. Often times an eating disorder will sort of sneak into a person's life, in that they and often times everyone else as well will not even notice a difference, or notice that there is something wrong, until it is too late and too far gone.

While no one is certain of the exact causes of eating disorders, peer pressure and a child's self-esteem are note-worth considerations. Children who have one parent with an eating disorder also seem more susceptible to develop their own problems, as they tend to mimic the adult figures in their life.

Most females will show signs of anorexia nervosa between 13 and 15 years of age and may show signs again around 18 or 19. Having this eating disorder in children as young as 10 can cause serious health problems, as their young bodies aren't getting the nutrition they need for healthy growth.

Some teens with anorexia also exhibit signs of bulimia nervosa with binge eating followed by periods of purging. Some researchers say they will binge eat to cover up the anorexia and then purge to make sure they don't gain any weight. They feel this hides the eating disorder from their parents as well as their peers.

Benefits of Vitamin K - Functions in the body

Vitamin K is essential for the prevention of internal bleeding and haemorrhages. It aids in reducing excessive menstrual flow in women. This vitamin is important for the normal functioning of the liver. It is also involved in the energy producing activities of the tissues, particularly, those of the nervous system.More on Vitamin K
Vitamin K General Information
Vitamin K Deficiency Symptoms
Vitamin K Sources

VISITOR COMMENTS on "Benefits of Vitamin K - Functions in the body":

Sources of Vitamin K

Vitamin K is fairly widely distributed in foods. It appears abundantly in cauliflower, cabbage, spinach, alfalfa, yoghurt, soya beans, and, to a lesser extent, in wheat and oats. Animal products contain only a little vitamin K. Cow's milk is a better source than human milk. Vitamin K is also manufactured by bacteria in healthy intestines.Rich Food Sources of Vitamin K - values per 100g mcg
Cauliflower 3600
Brussels sprouts 800
Broccoli 800
Lettuce 700
Spinach 600
Pig's liver 600
Tomatoes 400
Cabbage 400
String beans 290
Lean meat 100

Vitamins Diary - Glossary

Bile

Alkaline liquid produced by the liver and stored in the gall bladder. Assists in the digestion and absorption of fats by the action of bile salts, which chemically reduce fatty substances an decrease the surface tension of fat droplets so that they are broken down.

Cirrhosis

A condition where scar tissue develops in the liver - to the extent where such scarring becomes extensive and permanent. Cirrhosis interferes with the normal functioning of the liver.

Dementia

Chronic loss of mental capacity due to an organic cause. Dementia may involve progressive deterioration of thinking, memory, behavior, personality and motor function, and may also be associated with psychological symptoms such as depression and apathy.

Eczema

Inflamed skin condition characterized by itching, redness and oozing vesicular lesions that become crusted or scaly.

Hypertrophy

An increase in the size of an organ due to an increase in the size of each cell.

Jejunum

The middle section of the small intestine.

Macular Degeneration

Loss of central vision as a result of changes, often related to aging, in the macula (the portion of the retina responsible for sharp, clear vision).

Oxygen free radicals

Highly reactive oxygen by-products created by normal cell metabolism. Free radicals lack electrons and try to steal them from other molecules, damaging them. This damage is thought to be a fundamental cause of many degenerative diseases and the aging process. If free radicals attack the molecules involved in normal cellular reproduction, cells may become cancerous. Free radicals can damage the molecules responsible for moving cholesterol through the bloodstream resulting in the build up of plaque in the arteries. For more info refer http://www.accessexcellence.org/LC/ST/bgfreerad.html

Peristalsis

Natural contractions of the muscular walls of the bowel that move bowel contents forward.

Scurvy

A disorder caused by lack of vitamin C. Symptoms include anemia, bleeding gums, tooth loss, joint pain, and fatigue. Scurvy is treated by supplying foods high in vitamin C as well as with vitamin C supplements.

Vitamin K - Deficiency Symptoms

Primary deficiency of vitamin K in adults has not yet been clearly demonstrated, either by observation of malnourished patients or by dietetic experiments on volunteers. Hence it may be assumed that even the worst diets contain enough of this vitamin to meet normal human needs. A deficiency state would more likely be caused by a failure to absorb or utilise the vitamin. Low vitamin K intake, plus antibiotic therapy, which reduces its production by bacteria, may result in lowered levels of vitamin K in the body.

A deficiency of vitamin K which results in the blood taking longer to clot, may cause severe haemorrhages anywhere in the body. Nosebleeds and bleeding can prove to be life threatening.

Vitamin K - Anti-haemorrhagic Vitamin

Vitamin K is a fat-soluble vitamin. It is essential for the production of protein called prothrombin and other factors involved in the blood-clotting mechanism. Hence it is known to prevent haemorrhages.

Vitamin K exists in nature in two forms. Vitamin K1, originally isolated from lucrene (alfalfa), is the only form that occurs in plants. It is a yellow oil, soluble in fat solvents, but only slightly soluble in water. Vitamin K2 has been found to be produced by many bacteria.

Vitamin K is not easily destroyed by light, heat, or exposure to air. It is, however, destroyed by strong acids, alkalis, and oxidising agents, X-rays and radiation, frozen foods, aspirin, air pollution, and mineral oil are other factors that can destroy vitamin K.

Studies of the liver stores of vitamin K indicate that approximately 50% of the vitamin comes from the diet and 50% from bacterial production in the intestines. Vitamin K is absorbed along with fat in the diet. Bile is essential for its absorption. The absorbed vitamin passes through the lymphatic system to the general circulation. The liver stores appreciable amounts of this vitamin. There is hardly any excretion of vitamin K by the body.Recommended Daily Allowance - Vitamin K
Men 70-140 mcg
Women 70-140 mcg
Children 35-75 mcg

Vitamin E - Tocopherol - The Anti-Ageing Vitamin

Eight different tocopherol compounds with vitamin E activity have been identified uptil now. All of them have the same physiological properties. The tocopherols are yellow, oily liquids, freely soluble in fat solvents. They are not easily destroyed by heat even at room temperature above 100C or 212F. Substances which interfere with or destroy vitamin E in the body are iron compounds, synthetic oestrogen, and chlorine or chlorinated water.

Approximately 50 to 85 percent of vitamin E in the diet is absorbed from the gastro-intestinal tract by a mechanism similar to that of other fat-soluble vitamins. It enters the bloodstream via the lymph. The vitamin is stored in all the tissues, and the tissue stores can provide protection against the deficiency of this vitamin for long periods. About one-third of the vitamin is excreted in the bile and the balance is excreted in the urine. Recommended Daily Allowance - Vitamin E
Men 15 mg
Women 12 mg
Children 8.3 mg
Infants 4-5 mg

More on Vitamin E
Vitamin E Benefits
Vitamin E Deficiency Symptoms
Vitamin E Sources

Vitamin D - The 'Sunshine Vitamin'

Vitamin D is commonly known as the 'Sunshine Vitamin'. The growth and maintenance of the normal bones largely depends on this.

About ten compunds with vitamin D activity have been identified, the two most important are vitamin D2 or ergocalciferol, and vitamin D3 or cholecalciferol.

Vitamin D3 was found to be identical to the natural vitamin D occurring in fish-liver oils. Vitamin D in foods and in food concentrates is not easily destroyed by heating. It is soluble in fat and fat-solvents and insoluble in water.

While bile is essential for the absorption of vitamin D, fat helps in its absorption too. This vitamin is absorbed from the jejunum of the small intestine and is transported, like vitamin A, in the lymph chylomicrons to the bloodstream. Reserves of the vitamin are found in the liver, skin, brain, and bones, where it is stored for future use. Excretion of vitamin D and its metabolites occurs primarily in the faeces with the aid of bile salts. Very little vitamin D appears in the urine. Recommended Daily Allowance - Vitamin D
Men 0.01 mg
Women 0.01 mg
Children 0.01 mg

More on Vitamin D
Vitamin D Benefits
Vitamin D Deficiency Symptoms
Vitamin D Sources

Para-aminobenzoic acid - PABA - 'Sunscreen Vitamin' Information

PABA is an antioxidant vitamin related to folic acid. It is the 'sunscreen' vitamin used in sunscreen preparations, as it has the ability to protect the skin against excessive ultra-violet light exposure. No recommended daily allowances for PABA have been established, but an allowance of between 30 mg and 100 mg is considered reasonable.
PABA Benefits

It is known for its ability to absorb ultraviolet (UV) light, thus preventing wrinkling of the skin and reducing the risk of skin cancer. It is therefore widely used in sun block preparations. It corrects loss of pigmentation in skin and hair, prevents hair greying and retards hair loss. It also protects the lungs from ozone damage, acts as a coenzyme in the utilization of protein, assists in the formation of red blood cells and enhances the formation of folic acid in the intestine.
PABA Deficiency Symptoms

They include skin conditions such as eczema and wrinkles, fatigue, irritability and depression, senility, arthritis and bursitis.
PABA Food Sources

Its best natural sources are molasses, brewer's yeast, liver, whole grains and eggs. It can also be made by intestinal bacteria. Any excess is stored in the body.
PABA Supplements

In spite of the fact that the body synthesizes PABA, it may not be sufficient for maximum protection and therefore PABA supplements can usefully enhance its beneficial effects. It is best taken as part of a balanced B-vitamin tablet or capsule, unless your doctor or nutritional health practitioner advises otherwise.

Information on Vitamin T

Little is known about vitamin T although it has been called the 'sesame seed factor'. It has also been found in egg yolks.
Vitamin T - Benefits

It is thought to strenthen red blood cells. Toxicity is unknown and supplements are not available.
Eating Sesame Seeds

Sesame seed paste, also known as tahini, is sold in health-food shops. It can be used by itself as a spread or dip, or made into hummus by the addition of chickpeas (garbanzo beans) as in the recipe opposite. Hummus is now widely available in supermarkets.

Note: Avoid sesame seeds, if you are prone to allergies.

Vitamin P - Bioflavonoids Information

Bioflavonoids are not actually vitamins, although they are sometimes referred to as vitamin P. They are complex compounds closely associated with vitamin C and found in the wide range of plants, particularly the citrus fruits. They aid the absorption of vitamin C and prolong its function. No dosage of bioflavonoids has been determined but 500 mg per day is indicated for supplementation. Vitamin P is best taken with vitamin C.
Vitamin P (Bioflavonoids) Benefits

Bioflavonoids together with Vitamin C, maintain the health of the thin walls of the small blood vessels known as capillaries, preventing bruising and bleeding, including excessive menstrual loss. Together, they are also anti-viral and anti-inflammatory, and inhibit histamine release. They also act as antioxidants and aid the body in iron absorption.
Deficiency of Vitamin P (Bioflavonoids)

Vitamin P deficiency is unlikely if the diet contains fruit and vegetables, but if it does occur, it may result in bruising. There is no known toxicity.
Vitamin P (Bioflavonoids) Rich Food Sources

Vitamin P

includes a number of substances that are normally found in the same foods as vitamin C. Several hundred bioflavonoids have now been identified from a wide variety of foods, especially citrus fruits, red and blue berries and grapes, onions, garlic and buckwheat. Their absorption into the body may be slow and is sometimes incomplete, but they can be stored in small amounts. A diet rich in fruit and vegetables, especially those that are red, blue or purple in color, can provide as much as one gram a day of these substances.

The bioflavonoids present in many foods appear to have slightly different actions. To make best use of their powerful anti-oxidant potential, eat as many different types as possible. Try drinking juices made from berries and grapes, especially black grapes, instead of tea and coffee. Consider taking some of the less palatable varieties, such as those from grape seeds, pine bark, in the form of food supplements.

Vitamin B12 - Cyanocobalamin - Stimulates Growth of Red Blood Cells

In 1948 two independent groups of workers led by E. L. Smith in Great Britain and L. F. Parker in USA isolated vitamin B12 from the liver. Hodgkin, the 1964 Nobel Prize winner for chemistry, and her co-workers delineated the structural formula of vitamin B12. They concluded that this vitamin was produced only by fungi and bacteria. Human intestinal bacteria also produced appreciable quantities of it. It was effective in a type of anaemia called pernicious anaemia, in as small a quantity as one-millionth part of a gram. Its deficiency in the body occurred usually due to malabsorption from the intestine rather than from malnutrition.

Vitamin B12 is freely soluble in water. It is resistant to boiling in neutral solutions, but is liable to destruction in the presence of alkalies and acids. Other factors that destroy this vitamin are sunlight, alcohol, oestrogen - the female hormone, and sleeping pills.

Deficiency of vitamin B12 is caused more frequently by problems of absorption than by dietary inadequacy. The presence of a sufficient quantity of gastric juice is essential to facilitate its absorption in the intestine. Calcium and protein-rich food greatly help the absorption of this vitamin from the intestines. The amount of vitamin B12 which is not immediately needed by the body is stored in the liver, which is capable of storing relatively large amounts of this nutrient.

About 30 mcg of vitamin B12 are excreted in the normal urine daily. When injected in a large dose upto 100 mcg, upto 90 per cent of the quantity is excreted. Since the absorption of vitamin B12 does not take place in the colon, much of the unabsorbed vitamin B12 is excreted in the stools. This vitamin is also secreted in breast milk for the use of babies. Recommended Daily Allowance - Vitamin B12 Mg
Men 2 mcg
Women 2 mcg
Children 1 mcg
Infants 0.5 mcg
Lactating Women 2.6 mcg

Vitamin B12 Benefits - Functions in the Body

Like vitamin B6, vitamin B12 is essential for the production and regeneration of red blood cells. It is also needed for the proper functioning of the central nervous system. It improves concentration, memory, and balance, and relieves irritability. Vitamin B12 is necessary for proper utilisation of fats, carbohydrates, and proteins for body building. It promotes growth and increases appetite in children. This vitamin is also involved in many vital metabolic ,and enzymatic processes, including the metabolism of folic acid. If the immune cells made in the bone marrow are to mature into active disease-fighters, a sufficient quantity of vitamin B12 and folic acid are necessary.
Vitamin B12 Rich Food Sources

Vitamin B12 is unique amongst vitamins in that it is mostly found in foods of animal origin. Meat, liver, eggs, shrimps, and dairy products are valuable sources of this vitamin. Vegetarians are therefore advised to increase their intake of milk or take vitamin B12 in a tablet form as a supplement.
Rich Food Sources of Vitamin B12 - values per 100g
mcg
Pig's liver 25
Fatty fish 5
White fish 2
Beef 2
Eggs 2
Cheese 1
Chicken 0.5
Milk 0.3

Vitamin B12 Deficiency Symptoms

A deficiency of vitamin B12 may cause pernicious (destructive) anaemia. It may lead to a poor appetite and retardation of growth in children, chronic fatigue, a sore mouth, a feeling of numbness or stiffness, loss of mental energy, and difficulty in concentration.

Deficiency of vitamin B12 affects every cell in the body, but is most severely felt in the tissues where the cells normally divide rapidly, as in the blood forming tissues of the bone marrow and in the gastro-intestinal tract. The nervous system is also affected and this may lead to degeneration of nerve fibres in the spinal cord and peripheral nerves.

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Wednesday, April 29, 2009

Minerals