Archive for the ‘minerals’ Category

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Minerals: Molybdenum

Sunday, November 14th, 2010

Over the past few weeks we have been discussing minerals. cauliflower This week we finish up with the trace mineral Moylbdenum. 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.

This week we will be discussing Molybdenum

The primary function of molybdenum is to serve as a cofactor for many enzymes.

What it Does:

  • Helps with the metabolism of uric acid, which is the final stage of protein metabolism
  • Involved in the metabolism of drugs and toxins
  • Role in carbohydrate metabolism
  • Needed to detoxify sulfites

Found In: whole grains, wheat germ, all legumes (beans, peas, lentils, soybeans), nuts cauliflower, green beans, potatoes, and dark leafy green vegetables.


References: The Power of Nutrient Dense Food, Patty Weller CCN

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Minerals: Chromium

Monday, November 8th, 2010

blueberries_21Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Chromium. 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 Chromium

The primary function of chromium is its role in carbohydrate metabolism, meaning that it moves insulin in and out of the cells helping with energy production.

What it Does:

  • Helps with energy production
  • May benefit someone who is hypoglycemic, has type II diabetes or is insulin resistant
  • The effect of chromium is also being researched on
  • o High blood pressure
  • o Cholesterol levels
  • o Obesity
  • o Metabolic Syndrome X

Absorbing and Utilizing Chromium:

  • Chromium is not easily absorbed and the body itself only produces small amounts. Therefore, it needs to be supplemented.
  • The absorption of chromium is affected by simple sugars, antacids and white flour. So the more you eat these items the less chromium will be absorbed into the body.

 

Found In: Peas, green peppers, whole eggs, beef, onions, broccoli, carrots, blueberries

References: The Power of Nutrient Dense Food, Patty Weller CCN
 

 

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Minerals: Chloride

Sunday, October 31st, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Chloride. Toseasalt4 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 Chloride

Along with sodium and potassium, chloride is the third primary electrolyte. These three electrolytes work to maintain fluid balance in our bodies. Chloride is also needed to form HCL, hydrochloric acid, in the stomach which helps digest food.  Table salt is 60% chloride by weight. Along with sodium, consuming an increased amount can lead to high blood pressure.

Found in small amounts in many foods, mostly from our use of salt.

If you’d like more information about your health and nutrition, feel free to contact us to set up a time for a personal consultation.

Be Well,

Dorothy Lizak, Nutrition & Wellness Specialist


References: The Power of Nutrient Dense Food, Patty Weller CCN

Photo: thank you to: http://www.foodsubs.com/Salt.html

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Minerals: Iodine

Monday, October 25th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Iodine. Toseaweed-salad-inbowl 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 Iodine

Iodine is primarily found in ocean foods such as sea vegetables and fish. It can be found in the thyroid gland, skin and bones.

What it Does:

  • Plays a role in growth and development through the thyroid hormones
  • Regulates basal metabolic rate through the thyroid hormones
  • Can be used for the treatment of hypothyroidism

Absorbing and Utilizing Iodine:

  • Iodine is easily absorbed

Found In: Seawead, cod, iodized salt, shrimp, baked potato

 

 

 

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Resource:  The Power of Nutrient Dense Food by Patti Weller

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Minerals: Zinc

Sunday, October 10th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Zinc. To recapsweet-peas 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 Zinc

Zinc is an essential micro-mineral that is found in small quantities in various body parts.  The highest concentration of zinc is stored in the prostate gland of males.  Other various body parts that store zinc are the adrenal glands, brain, eyes, heart, skin and lunges.  Zinc is a mineral that relies on over 100 enzymes to make biochemical reactions happen.

What it Does:

  • Is important to the growth and development of children
  • Needed to release vitamin A from the liver
  • Assists wounds in healing
  • Needed for prostate health
  • Decreases blood pressure
  • Is used therapeutically for a variety of issues such as:
  • o Acne
  • o Alzheimer’s Disease
  • o Anorexia
  • o BPH
  • o Cataracts
  • o Colitis
  • o Crohn’s Disease
  • o Dandruff
  • o Diabetes
  • o Eczema
  • o High Triglycerides
  • o Insomnia
  • o Respiratory infections
  • o RA
  • o Tinnitis (ringing in the ears)

Absorbing and Utilizing Zinc:

  • Zinc from animal sources is better absorbed than zinc from plant sources. The reason being is because foods such as grains and nuts contain phytates which decrease the absorption of zinc. Excess calcium in the diet will also decrease the absorption of zinc.
  • Heavy sweating, weight loss, surgery, stress and alcohol use all can result in a loss of zinc.
  • When taking zinc as a supplement the mineral copper also needs to be increased as well.

Found In: Oysters, Alaska King Crab, Napa cabbage, Top sirloin (beef), Scallops, Dark meat of Turkey, Buffalo (bison), Green peas, and cooked spinach.

 

Resource:  The Power of Nutrient Dense Food by Patti Weller

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Minerals: Sodium

Sunday, October 3rd, 2010

Over the past few weeks we’ve been discussing minerals.beet-greens-vitaminal-lg This week we continue with the mineral sodium. 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 Sodium

Sodium is one of three primary electrolytes (along with potassium and chloride).

What it Does:

Regulates fluid balance (with potassium 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

Balance with sodium and potassium regulates heart beat, is important for muscle contraction, and allows for transport of nutrients and other chemicals in and out of cells.

Absorbing and Utilizing Sodium:

Sodium is easily absorbed in the body. Sodium loss can be caused by the use of diuretics or from severe diarrhea and heavy sweating.

*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: Table salt, Alaskan King crab, seaweed, beet greens, dungeness crab, lobster, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

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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

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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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