Archive for September, 2010

Minerals: Selenium

Sunday, September 26th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Selenium. Tonuts-brazil-raw recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Selenium

Selenium, at one time use to be considered toxic and in large doses it is.  However, a small quantity is essential to the health of your body.

What it Does:

  • Stimulates the immune system
  • Regulates thyroid hormones: converts T4 to T3
  • May play a role in sperm production
  • May protect the body against metals like mercury

Absorbing and Utilizing Selenium:

  • Selenium works best when paired up with Vitamin E
  • Copper, iron and zinc also help selenium to be utilized by the body

Found In: Brazil nuts, mussels, flounder, Cod, egg whites (only), shiitake mushrooms and dark turkey meat just to name a few.

Selenium is primarily found in seafood and if taking supplements of Selenium no more than 200mcg should be taken to avoid toxic levels in the body.

 

 

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Minerals: Potassium

Sunday, September 19th, 2010

Over the past few weeks we’ve been discussing minerals.3675582112_c575c0e8da1 This week we continue with the mineral potassium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Potassium

What it Does:

Regulates fluid balance (with sodium and chloride), the balance of these is critical for the proper functioning of every cell in our bodies.

Helps regulate acid-base balance in the body

Essential for conduction of nerve impulses

Regulates heart beat (with sodium)

Helps to maintain bone mineral density

Absorbing and Utilizing Potassium:

About 90% of potassium is absorbed in the intestines. Potassium loss can be caused by the use of diuretics, laxatives, alcohol, coffee, sugar, severe diarrhea and heavy sweating. Low magnesium levels will cause excess secretion of potassium (since magnesium helps keep it in the cells).

*Of note: the ideal ration of sodium to potassium is 1:4, or 1,000mg to 4,000 mg however the typical American diet results in the consumption of six times more sodium and half the required potassium. Be sure to stay away from processed foods, adding salt and remember to eat your fruits and vegetables.

Found In: Beet greens, swiss chard, spinach, cantaloupe, acorn squash, tomatoes, carrots, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

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Minerals: Phosphorus

Saturday, September 11th, 2010

Over the past few weeks we’ve been discussing the fat soluble and water soluble vitamins. This week, we’re going tosalmon shift gears and start discussing minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Phosphorus

Phosphorus, like calcium is mostly found in the bones and teeth and is the second most common mineral in the body. It is not typical to have a deficiency in phosphorus because it is so plentiful in the diet, assuming you are eating healthy foods.

 What it Does:

  • Gives bones and teeth their structure
  • Helps the body utilize carbohydrates and fats for energy
  • Benefits proper kidney functions
  • Needed for nerve transmission
  • Needed for the contraction of all muscles including the heart

Absorbing and Utilizing Phosphorus:

  • Low vitamin D, high calcium or antacids levels can decrease absorption of phosphorus
  • A high caffeine intake will increase excretion of this mineral

 

Found In:  Crab, Crayfish, Black Walnuts, Cod, Salmon, Cottage Cheese, Pork Tenderloin and Goats Milk just to name a few.

Phosphorus is primarily found in seafood and dairy.

 

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by:  http://www.finecooking.com/assets/uploads/posts/5673/ING-salmon-filet-2_sql.jpg

 

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Minerals: Manganese

Monday, September 6th, 2010

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Manganese

Manganese is found throughout the body, about half in our bones and the other half in our liver, kidneys, adrenals, pancreas and pituitary.

What it Does:

  • Part of the structure of bones
  • Needed for energy production
  • Needed for metabolism of glucose and protein
  • Needed for synthesis of fatty acids and cholesterol
  • Needed to make connective tissue

Absorbing and Utilizing Manganese:

Several factors can decrease absorption of manganese which include: large amounts of calcium and phosphorus, zinc, cobalt and soy protein, antacids, low HCL levels in the stomach, too much iron.

Found In:  mussels, wheat germ, pineapple, spinach, blackberries, okra, raspberries, strawberries just to name a few.

It’s important to mention that toxicity from manganese is not common. If you suffer from liver disease then you do have a higher risk of developing toxicity.

If you have any questions regarding which supplements you should or should not be taking feel free to contact us to set up a consultation.  650.224.6886 or 650.207.7727

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Reference:  The Power of Nutrient Dense Food by Patti Weller

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