Does Exercise Increase Your Need for Vitamins and Minerals?

Exercise participation can increase your need for many nutrients, most notably water and energy. Whether vitamin and mineral needs are increased as well is still an issue of some debate. While some nutrients are almost certainly needed in higher amounts by intense exercisers, some nutrient requirements are probably no different for athletes than for couch potatoes. And, some nutrients can be thought of as specifically tailored for exercisers because they may improve athletic performance, yet have virtually no benefits for sedentary folks.

Because athletes and avid exercisers need to compensate for the high energy expenditure of training and competition, they generally consume more food and a higher number of calories than the average person. The extra calories serve to support the energy needs of exercise and maintain adequate energy stores of glycogen in the liver and muscles. The fact that you’re consuming more food to provide those needed calories also means that you’re getting an increased intake of vitamins and minerals - with the assumption that you’re making wise food choices and selecting those with a high nutrient density.

Although the increased energy needs of exercise are usually satisfied by a higher intake of the energetic nutrients (carbohydrates, protein and fat), it is important to keep in mind that vitamins and minerals play a vital role in the metabolic processes which are responsible for extracting the energy from foods. In addition to their role in energy production and storage, vitamins and minerals function as crucial co-factors for synthesis and repair of muscle tissue and red blood cells, and for protection of many tissues from the damaging effects of oxidative stress.

Energy Metabolism
A number of micronutrients, most notably vitamins in the B-family, play a critical role as co-factors in energy metabolism. As co-factors, B-vitamins function as parts of enzymes involved in converting carbohydrates, proteins and fats in to energy. In some cases, B vitamin intake is tied to energy intake and protein intake. For example, the recommended dietary allowance (RDA) for three B vitamins; thiamin (0.5 mg), riboflavin (0.6 mg) and niacin (6.6 mg), is based on increments of 1000 calories consumed - (based on a 2,000 calories per day diet). Daily intake of another B-vitamin, B6, is based on protein intake (0.016 mg per gram of protein) because of its involvement in protein metabolism.

Thiamin is needed for metabolism of carbohydrate and branched chain amino acids (BCAA) - both of which play important roles in energy and fatigue during exercise. Riboflavin is necessary for the production of two key energy-generating enzymes - flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN) - which are needed during the metabolism of glucose, amino acids and fatty acids for energy. In addition to the role that vitamin B6 plays in amino acid and general protein metabolism, B6 also has crucial functions in energy production from carbohydrate - as in the conversion of lactic acid to glucose in the liver and the release of muscle glycogen to the bloodstream as free glucose.

While nutrient requirements based on energy intake may appear to be confusing, the good news is that, with a balanced diet and an adequate caloric intake, your B-vitamin intake is likely to take care of itself. The bad news, of course, is that if you’re satisfying your caloric needs with empty calories or highly refined or processed foods, there’s a chance that your intake of B vitamins is sub-optimal.

Feelings of Tiredness and Fatigue
Excessive feelings of tiredness and fatigue in athletes can sometimes be linked back to inadequate dietary intake of B vitamins, iron or carbohydrates. While vitamin B supplements and carbohydrate rich foods are often an effective and safe nutritional approach to combating fatigue, iron supplementation is not something to be taken lightly. Unless iron deficiency anemia is documented by a laboratory test (plasma ferrin analysis), high dose iron supplements should be avoided unless specifically recommended by your physician. In men, high does iron supplements can rapidly build up, with the potential for promoting tissue damage in heart, liver and muscles. If you think that you might need a bit more iron in your diet, a more prudent approach to boosting iron stores would be to consume an additional 100 mg of vitamin C at each meal to increase iron absorption.

Free Radicals and Oxidative Damage
Intense exercise can increase oxygen consumption 10-20 times over resting levels. A side effect of elevated oxygen consumption, however, is the generation of free radicals (electrically charged particles) and "oxidative stress" - which can damage tissues and cellular membranes. In defense of body cells and tissues, the body produces a variety of antioxidant enzymes that help to counteract many of the damaging effects of free radicals. In mounting its own antioxidant defenses, the body uses a number of minerals, such as zinc, copper, magnesium and selenium, in manufacturing enzymes to counterbalance the damaging effects of free radicals. In addition, other nutrients, like vitamins C and E, contribute to the body’s antioxidant defenses. Vitamin E is one of the most important fat-soluble antioxidants - providing crucial protection for cell membranes and internal cellular structures. Vitamin C, a water-soluble vitamin, performs important antioxidant functions within the blood and fluid compartments within and between cells of the body.

Immune Function
Both exercise and nutrition are known to influence the activity and responsiveness of the immune system to varying degrees. In most cases, moderate levels of exercise tend to bolster immune function, while extremely high intensity exercise and ultra-endurance events can sometimes temporarily suppress the immune system. In a similar manner, an inadequate intake of certain nutrients can reduce the response of immune system cells. In particular, vitamins A, B6, C, and E play a role in immune system function, such as maintaining the activity of specialized immune system cells like natural killer cells and CD4 cells.

In competitive athletes, a higher intake of vitamins C and E may help reduce their susceptibility to respiratory infections, colds and influenza - particularly following intense competitions such as triathlons and marathons.

Exercise / Nutrition Interaction
The relationship and interaction between exercise training, nutrient intake and athletic performance is incredibly complex and not well-understood. It is generally assumed that regular intense physical activity elevates somewhat the requirements for B-complex vitamins and vitamins C and E. It is also well accepted that the preferred route of satisfying this elevated requirement is through an increased consumption of whole grain carbohydrates, fruits and vegetables and low-fat meat and dairy products. Common dietary sources of the B vitamins are enriched grains - which typically add back the B complex vitamins at 25-100 percent of the RDA levels. Historically, highly processed foods, such as white rolls, white rice, honey and jam have been used in feeding studies to induce generalized B vitamin deficiency. In some cases today, however, highly processed foods, because of the enriched flour that forms the base of many of these foods, represents a significant portion of the B vitamin intake for many athletes. Other dietary sources are: Thiamin - pork and legumes, Riboflavin - eggs, lean meats and milk, vitamin B6 - chicken, tuna, beans, brown rice.

The Role of Supplements
Nutritional supplements may be warranted in many situations, particularly in cases of dietary restriction for weight loss or to attain a certain body weight goal. As general rule of thumb, a daily caloric intake of less than 1500 calories per day is unlikely to include a wide enough variety of foods to meet minimal requirements - so some form of dietary supplementation is often necessary.

True deficiencies of most B vitamins are rare in athletes consuming a mixed diet. Because of their role in energy metabolism, however, even a short period of sub-optimal intake can impair energy output and compromise athletic performance. In the case of B-vitamins, a sub-optimal intake of one is usually accompanied by a sub-optimal intake of others. A combined marginal intake of several B vitamins would be expected to impair physical performance in a matter of weeks and lead to more severe conditions such as anemia, muscle weakness and depression following prolonged periods of inadequate intake. In such cases, a multi-vitamin or B-complex supplement would be warranted.

Nutrition and Your Brain: Introduction

Your brain is a glutton for nourishment. Although it represents only about 2 percent of your body weight, it uses more than 20 percent of all your energy — consuming half of the blood sugar circulating in your bloodstream, a fourth of your nutrients, and a fifth of all the oxygen you inhale.

The trouble is that even in the best of times your brain is often malnourished, which is then reflected in your mood and emotions, and by your thoughts and behavior. Fortunately, your brain quickly responds to proper nutrition — even from a single meal — so what are you going to feed your brain today?

The Brain Food Pyramid
Brain nutrition has four primary aspects, each corresponding to a class of food. Like the sides of a pyramid, they work together to create, protect, power, and activate your brain.

STRUCTURE — FATS for essential fatty acids and cell membrane integrity
PROTECTION — FRUITS and VEGETABLES for antioxidants and brain cell longevity
ENERGY — CARBOHYDRATES for glucose and energy production
FUNCTION — PROTEINS for amino acids and neurotransmitter synthesis
Basically, you need essential fatty acids to build a your brain, antioxidants to safeguard it, glucose to fuel it, and amino acids to interconnect it.

Three Challenges to Optimally Nourishing Your Brain:
Your brain is dense. The immense complexity and density of the human brain is only made possible by the intricate network of blood vessels and capillaries that deliver the nutrients it needs. Optimal blood flow throughout the brain is absolutely essential for its proper function. When the brain's blood vessels are narrowed by disease or its capillaries weakened by poor nutrition, it becomes difficult to effectively and fully nourish the brain. Even gravity works against it.

Your brain is barricaded. The blood-brain barrier protects precious brain cells from fluctuations in blood chemistry and from toxins that may get into the bloodstream. Unfortunately, even necessary nutrients have some trouble reaching neurons. They only pass in minute amounts and in certain forms. Therefore, the brain is prone to malnourishment even when nutritional levels are adequate for the rest of the body.

Your brain has a sweet tooth. Glucose is the main fuel that brain cells use. Unfortunately, brain cells cannot store glucose. They depend on the bloodstream for a constant supply of glucose and oxygen. Two fixtures in our society, stress and sugar, each cause reactions that lower the amount of glucose available to the brain. In excess, they also damage the brain, especially its ability to remember and learn.

Your Brain Has a Mind of Its Own
Where does the mind fit into this model? What is the relation between brain and mind? One way to visualize this perennial dichotomy is by using the familiar image of a pyramid whose capstone hovers above its base.

The brain is represented by the pyramid-base. Nutrients are the building blocks that shape its four sides, providing strength and duration. The capstone represents the mind. The gap suggests the inexplicable relation between the two. The mind emanates from the brain — the foundation from which it reaches out to comprehend all it surveys or imagines. The brain's purpose is to provide a stage for its crowning glory, the conscious mind.

Carrying the analogy a step further, a motto beneath the pyramid says, "Nourish Your Brain." A motto above the capstone says, "Enrich Your Mind."

A Body of Knowledge
"Know thyself." This ancient mandate has ushered us into the inner workings of the brain. Here we are privileged to witness the amazing molecular dance of life. To see so deeply and intimately into ourselves is a thrilling experience — unique to our time. To learn how our brains work is to know who we are.

Another reason to understand brain function is to gain an awareness that enables us to consciously participate in our own behavior at the metabolic level. Just as psychoneuroimmunology has shown that we can consciously augment our body's natural healing process, our knowledge of how the brain works may support and even enhance its performance.

What is Metabolism?
It seems the ancient Greeks viewed the process of food being converted into body parts as a kind of metamorphosis. They called it "metabolism," a fascinating word whose Greek root is bole, "to throw" (as in ballistics, our primal propensity for propelling projectiles). Meta-bolism is beyond ballistics, the ultimate movement, where chemistry is broken down and rebuilt into biology — matter transformed into mind.

Please Pass the Magnesium
Nature has a special way of "throwing" things, and she uses bacteria as her quarterbacks. Consider magnesium, the eighth most abundant element on Earth:

Soil bacteria prepare magnesium for assimilation by plants whose green leaves contain photosynthetic bacteria (chloroplasts) that place magnesium in chlorophyll molecules to capture solar electrons and materialize the energy of the sun to make the carbohydrates eaten by animals whose intestinal bacteria pass magnesium into their bloodstream to trillions of cells full of energy-producing bacteria (mitochondria) that use magnesium to break down carbohydrates into the energy that animates us.

Better Brains Build a Better World
A fit and healthy brain depends on a combination of nutrients that support the structural integrity, electrical activity, and growth of its cells. Nutrients enable it to synthesize the chemical messengers it uses for intercellular communication. Nutrients power and protect it.

Because a malnourished brain alters mood and behavior, optimal nourishment has the promising potential to get at the root of social problems stemming from fear, apathy, anger, and violence. As research unveils the complex biochemistry of the human brain and the intimate connection between what we eat and what we create, this knowledge can enable us to function at our best. We can then explore our full cognitive potential for a richer life — positively influencing individual evolution and planetary health.

All About Antioxidant Nutrients

"It is important to get vitamins and minerals from wholesome foods. However, even people with the best intentions of eating a healthy diet sometimes fall short of their daily nutrient intake."

Consuming a healthy diet is important to ensuring optimal intake of all essential vitamins and minerals. All vitamins and minerals have important functions in the body. Special attention should be paid to antioxidants because of their role in disease prevention.

What are antioxidants and why are they important to the body?

Antioxidants are specific vitamins and minerals that contribute to good health and protection against the onset of certain health problems. Antioxidants receiving the most attention include beta-carotene (which forms vitamins A in the body), vitamin C and vitamin E. Some trace minerals also act as antioxidants. These include selenium, copper, zinc and manganese. Antioxidants work alone and in teams to protect the body. Antioxidants help protect healthy cells from damage and help the body counteract the effects of free radicals. Free radicals are oxygen by-products that are produced when the body cells burn oxygen. Free radicals are also formed in the body by environmental factors such as cigarette smoke, burns, pollution and ultraviolet light. Free radicals can damage or attack healthy body cells and tissues. Normally the body will break down free radicals. If free radicals form faster than the body can break them down, damage to cells and tissue may occur. They also are capable of damaging DNA, which is your body's master plan for reproducing cells. Once free radicals damage these healthy cells and tissue, the body is more susceptible to the onset of certain health problems. Antioxidants help the body clean up the free radicals, which cause damage in the body, and convert them to harmless waste products that are eliminated before they do any damage. Research indicates that antioxidants may even help to reverse some of the damage already done.

What health problems can antioxidants help to protect from?

Antioxidants can help protect the body from many health problems. These include certain types of cancer, artery and heart disease, cataracts, arthritis, stroke, osteoporosis and some deterioration that goes along with the normal aging process.

How much is needed of each of these antioxidant vitamins for optimal health and protection?

The best approach to making sure you get all of your antioxidants is to eat a healthy, well-balanced diet. A well-balanced diet should include plenty of fruits and vegetables (at least five servings per day). Fruits and vegetables provide essential vitamins, minerals, fiber and other important nutrients, including antioxidants. A well-balanced diet should also include at least three servings per day of whole-grain foods. Whole grains also provide essential nutrients including antioxidants. Following the food guide pyramid offers a reliable and easy-to-use plan to make sure you receive the necessary servings of all the food groups needed for optimal health. Each separate antioxidant comes from a different source of healthy food and requires diverse amounts for optimal health and protection.

Beta-caroteneis not toxic in any amount, but large amounts of vitamin A supplements in other forms can be. The body gets vitamin A in two forms. In the form of retinol, it comes from animal products such as liver, fish oil, eggs and milk. In the form of carotenoids, it comes from plant foods and is considered an antioxidant. Beta-carotene is a carotenoid, and is found in red, yellow and orange fruits and vegetables. It is also found in some dark-green leafy vegetables. The Reference Daily Intake (RDI) for vitamin A is 5,000 IU (International Units) for healthy adults.

Vitamin C is a water-soluble vitamin. Vitamin C is found in plant foods. All citrus fruits are excellent sources. Other good sources include other fruits and vegetables such as berries, melons, peppers, many dark-green leafy vegetables, potatoes and tomatoes. The RDI for vitamin C is 75 milligrams for women and 90 milligrams for men. People who smoke need an additional 35 milligrams per day. It is recommended not to get more than 2,000 milligrams per day for adults.

Vitamin Eis a fat-soluble vitamin. Vitamin E works to protect vitamin A, beta-carotene and vitamin C in foods from destruction by oxygen. The mineral selenium enhances the antioxidant capabilities of vitamin E. Vitamin E is found in vegetable oils such as soybean, corn and safflower oils. It is also found in margarine, salad dressings, nuts, seeds and wheat germ. Leafy-green vegetables contribute a small amount. The RDI for vitamin E is 15 milligrams for both men and women. It is recommended not to get more than 1,000 milligrams per day for adults. Food sources of selenium include seafood, liver, meat and grains.

Should I take a supplement to ensure I get enough antioxidants?

It is important to get vitamins and minerals from wholesome foods. However, even people with the best intentions of eating a healthy diet sometimes fall short of their daily nutrient intake. If you take a supplement, choose a vitamin-mineral combination; take the supplement in the recommended doses; don't be lured by extra ingredients like choline, inositol, lecithin, PABA, herbs and enzymes (they add to the cost but offer no proven nutritional benefits); and ensure that the amount of nutrients is close to 100 percent of the RDI. It is also important to remember that no dietary supplement provides the full compliment of vitamins, minerals and other essential nutrients found in food. If you use a supplement, use it to supplement only and not to replace foods or food groups!

There is still not enough research to prove whether adding additional amounts of antioxidants through supplements is beneficial. There are also questions as to the side effects of taking supplemental antioxidants over long periods of time. Mega or large doses of these vitamins is not recommended. Healthy people should not routinely exceed upper intake levels of any vitamin and/or mineral. The recommended doses should be followed.

Quick Guide: Minerals and Mineral Supplements

Minerals and Mineral Supplements Minerals are just that: minerals found in the earth. Traces of these minerals enter our body through food, and are essential for healthy living. With the move towards refined and processed foods, it has become an increasing challenge to ingest appropriate levels of these elements through diet alone. Below you'll find descriptions of some of the more important minerals required by the human body.Calcium (Calcium Carbonate)Calcium, often taken in the form of calcium carbonate, is one of the body's essential mineral requirements. It is necessary for strong bones and teeth, and also aids in blood clotting, nerve transmission and proper muscle contraction.

Sources of Calcium Special Needs What You Should Know Dairy products Meat, Fish, Fruits, Vegetables. People at risk for osteoporosis should ensure they get adequate amounts of calcium. Excessive amounts of calcium can lead to kidney stones, excess calcium in the bloodstream (hypercalcemia), milk alkali syndrome and renal (kidney) insufficiency.

Chromium Chromium plays an important role in glucose metabolism, and helps the body regulate appropriate blood sugar levels.

Sources of Chromium Special Needs What You Should Know Cereals Meat, poultry and fish Beer No special group. Overly high levels of chromium can lead to chronic renal (kidney) failure.

Copper The body uses copper to build enzymes that metabolize iron, so adequate amounts of copper are essential.

Sources of Copper Special Needs What You Should Know Cereals Meat and poultry Nuts Wheat bran Cocoa products No special group. Excess amounts of copper can lead to stomach problems and liver damage.

Iron Iron is one of the body's better-known minerals. It is essential for red blood cell formation, and inadequate amounts of iron can lead to anemia (too few red blood cells).

Sources of Iron Special Needs What You Should Know Meats and poultry Fruits and vegetables Fortified bread Women require higher amounts of iron during childbearing years. Vegetarians may require iron supplements. Stomach disorders can occur if the body ingests too much iron.

SeleniumSelenium aids in several bodily functions. It is necessary for normal growth and development, regulates thyroid hormones, and forms part of an important antioxidant compound.

Sources of Selenium Special Needs What You Should Know Meat Seafood Plants grown in selenium-rich soil No special group requires selenium more than any other. Excess selenium leads to brittle hair and nails. Hair and nail loss may occur.

The Milk Myth: Calcium Source and Osteoporosis

Most people reach for a glass of milk or wedge of cheese to meet their calcium needs, but dairy products do not necessarily contain more calcium than plant-based foods, and may actually inhibit your body's absorption of calcium. Surprised? Read on.

What is Calcium?

Calcium is a major mineral, necessary for healthy bones and teeth. There are several minerals known to be essential to the human body that must be obtained from food: calcium, magnesium, phosphorus, sodium, chloride and potassium. Minerals make up the skeleton, help control the composition of body fluids and aid the action of many enzymes and other proteins. Our bones contain large amounts of calcium that helps to make them firm and rigid.

The Milk Myth

The advertising barrage surrounding cow's milk would make anyone think it is an absolutely essential and natural product for humans. However, whole cow's milk is only suited to the nutritional needs of calves that double their weight in 47 days and grow to 300 pounds within a year. Human milk, by contrast, is designed by nature to meet the needs of a child during her most rapid growth period. It has only 80 mg. of calcium per cup, compared to the 288 mg. of cow's milk.

In fact, human beings are the only species to drink the milk of another species, and the only species to drink milk beyond infancy. About 90% of the world's adult population lacks the lactase enzyme needed to digest milk properly. Lactase is present in infants for digesting their mother's milk, but levels decline after the age of five years. Adults who lack the enzyme suffer from bloating, cramping, gas and diarrhea if they drink milk.

Even before his death, child-care expert Dr. Benjamin Spock joined several doctors in questioning milk's nutritional value and warned of a possible link to juvenile onset diabetes and allergies. Dr. Frank Oski, director of pediatrics at John Hopkins University and Dr. Neal Barnard, president of the Physicians' Committee for Responsible Medicine. Dr. Oski both supported Dr. Spock stating that cow's milk is overrated as a source of calcium, is often contaminated with traces of antibiotics, can cause allergies and digestive problems and has been linked to juvenile diabetes.

What About Osteoporosis?

Osteoporosis is the major cause of bone fractures in the elderly. It is better prevented than treated and prevention includes an adequate intake of calcium throughout life, but especially in childhood and young adulthood. However, recent studies have shown that diets high in protein, particularly animal protein, and in salt (sodium chloride), actually increase calcium loss and may contribute to the cause of osteoporosis.

The dairy industry spends hundreds of millions of dollars promoting the notion that high calcium intake is critical to developing strong bones and preventing osteoporosis. They have even convinced the USDA to raise the Recommended Daily Allowance for calcium, with ringing endorsements that dairy products are optimal calcium sources. Unfortunately, there is a lack of credible research showing that a deficiency in calcium may be to blame for the osteoporosis epidemic currently raging in the Western world.

Osteoporosis is more common in Westernized countries where calcium intake and consumption of dairy products is high compared to the rest of the world. It is comparatively rare in rural subsistence cultures, even though calcium intakes are much lower. Lifestyle factors such as physical activity, lower protein intake, little alcohol consumption and the rarity of smoking may offer protection to people in these populations.

An interesting study published in the July 2000 Pediatrics, the medical journal of the American Academy of Pediatrics, is entitled "Adult Female Hip Bone Density Reflects Teenage Sports-Exercise Patterns But Not Teenage Calcium Intake." (PEDIATRICS Vol. 106 No. 1 July 2000, pp. 40-44)

The study tracked 81 girls for six years, from ages 12 to 18. Adolescence is a critical period for bone health because the average woman gains 40 to 60 percent of her skeletal mass during those years. Researchers controlled calcium intake via supplementation, and concluded "Time-averaged daily calcium intake, which ranged from 500 to 1500 mg/day in this cohort was not associated with hip Bone Mineral Density (BMD) at age 18 years or with total body bone mineral gain at age 12 through 18 years."

In other words, consistent with previous studies, none of the girls with low calcium intake had any different bone development than girls with high calcium intake. Contrary to the dairy-industry propaganda, getting that extra calcium didn't make a difference.

The average daily calcium intake for South African blacks is 196 mg whereas the daily calcium intake for African-Americans is more than 1,000 mg. Yet the hip fracture rate for African-Americans compared to South African blacks is nine times greater! (California Tissue Institute 1992; 50:14-18) Those countries with the highest calcium consumption turn out to be the same ones with the highest rates of osteoporosis.

The Role of Protein - Animal, Vegetable

A high protein diet, especially derived from animal foods, causes calcium loss in the body. The higher sulfur-to-calcium ratio of meat increases calcium excretion, and a diet rich in meat can cause bone demineralization. A report published in 1988 that compared the amounts of calcium excreted in the urine of 15 subjects showed that the animal-protein diet caused greater loss of bone calcium in the urine (150mg/day) than the all-vegetable protein diet (103mg/day). These findings suggest that diets providing vegetable rather than animal protein may actually protect against bone loss and hence osteoporosis. In one study, adults on a low-protein diet were in calcium balance regardless of whether calcium intake was 500mg, 800mg or 1400mg a day.

Calcium Needs Balance

Calcium needs a balance of potassium and magnesium to work effectively in building bone. Potassium can be found in bananas, prunes, raisins, spinach and white potatoes; magnesium is found in dark-green leafy vegetables, brown rice and black beans. Vitamin D, the sunshine vitamin, is also vital for the absorption of calcium and helps prevent it from being lost in the urine.

Good Sources of Calcium

Calcium is abundant in dark leafy greens such as collards, kale, turnip, mustard greens, parsley, watercress and bok choy. Dark leafy greens are far richer in calcium per calorie than is cow's milk. Broccoli, almonds, chickpeas, carob, sea vegetables, dried figs and molasses also provide calcium. Numerous other vegetarian foods, such as tempeh, corn tortillas and oranges make respectable calcium contributions too.

Drinking hard water can provide 200mg of calcium daily but soft water contains almost none.

Tofu is commonly recommended as a good source of calcium, but the amount of calcium depends on the coagulating agent used in the process of making tofu. Calcium sulfate and nigari (magnesium chloride) are two commonly used agents. Tofu prepared with calcium sulfate will contain more calcium than tofu made with nigari. When you realize that there is as much calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow's milk, it is easy to see why people who do not drink cow's milk still have strong bones and teeth.

What To Do?

Although the calcium intake of adult vegans tends to be lower than the optimal recommendation, it is close to the Estimated Average Requirement.

The same things that protect against heart disease, cancer, and a host of other diseases can help protect against osteoporosis: limit your animal-protein intake, including red meat, chicken, fish, eggs and cheese, all of which leech calcium from your bones. Cigarettes, salt, caffeine and a sedentary lifestyle are also related to poor bone health. Eat a balanced diet and exercise!

A Look at Minerals and RDAs

"Manganese is very important for people with anemia (iron deficiency) and is needed for the processing of vitamin B1 (thiamine) and vitamin E."

Everybody knows that adequate vitamins and minerals are necessary for life. Few people, however, know exactly what those nutrients do for the body. Here's a summary.

The RDAs (Recommended Daily Allowances) of nutrients are calculated based on age and gender, so be sure to verify those numbers for yourself.

Calcium

The most plentiful mineral found in the human body, calcium accounts for 1.5 to two percent of an adult's total body weight. The teeth and the bones contain the majority of the body's calcium (about 99 percent). Body tissues, blood and other body fluids contain the remaining calcium (one percent).

Many foods contain calcium, but dairy products are the most significant source. Milk and dairy products such as yogurt, cheese and buttermilk contain a more efficiently absorbed form of calcium. Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are good sources of calcium. Calcium is one of the most important minerals for the growth, maintenance and reproduction of the human body.

The USRDA for calcium is 1,000 milligrams for men and 1,200 milligrams for women.

Iron

Iron is the mineral that occurs in the greatest amount in the blood. The most important function of iron in the human body is helping the production of both hemoglobin and myoglobin. Myoglobin is a form of hemoglobin found in muscles.

Iron is also involved in the oxygenation of your body's red blood cells. This mineral is also needed for energy production and a healthy, strong immune system. The best food sources of easily absorbed iron are animal products. Iron from vegetables, fruits, grains and supplements are harder for the body to absorb. If you mix lean meat, fish or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times.

The USRDA for iron is 10 milligrams for men, 15 for women. Women's iron needs may increase to as much as 30 milligrams/day during pregnancy.

Magnesium

Magnesium is one of the body's major electrolytes, essential for metabolism, and an aid to the growth of bone as well as nerve and muscle health. Magnesium has several important metabolic functions. It plays a role in the production and transport of energy. It is important in the contraction and relaxation of muscles.

Most dietary magnesium comes from vegetables, particularly dark-green leafy vegetables. Other foods that are good sources of magnesium are soy products such as soy flour and tofu; legumes and seeds; nuts such as almonds, Brazil nuts, pecans and cashews; whole grains such as brown rice and millet; and fruits such as dried apricots and avocado.

The USRDA for magnesium is 420 milligrams for adult males, 320 for adult females. Please note that the FDA updated the RDAs in 1997, and these numbers reflect the most recently established RDA.

Phosphorus

Phosphorus helps your body process vitamins and aids in the conversion of food into energy. A proper balance of calcium, magnesium and phosphorus is required every day. If any of these minerals are overabundant or deficiently in the body, there can be adverse effects.

The main food sources are the protein food groups of meat and milk. A meal plan that provides adequate amounts of calcium and protein also provides an adequate amount of phosphorus. Whole-grain breads and cereals contain more phosphorus than refined cereals and breads made from refined flour. The main function of phosphorus is in the formation of the bones and teeth.

The USRDA for phosphorus is the same for men and women: 700 milligrams.

Potassium

Potassium is important to your body for a strong, healthy nervous system, maintaining a regular heart beat and proper muscle contraction. Potassium nourishes the heart, kidneys, pancreas, muscles and the nerves. Fish such as salmon, cod, flounder and sardines are good sources of potassium. Various other types of meats also contain potassium. Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins) and leafy green vegetables such as spinach, lettuce and parsley contain potassium.

Both men and women need 2,000 milligrams of potassium daily.

Sodium

The right amount of sodium is required by the body to regulate blood pressure and blood volume. Sodium also assists in the proper functioning of muscles and nerves. Sodium occurs naturally in most foods. For example: milk, beets and celery have sodium. It is also present in drinking water; the amount varies depending on the source of the drinking water. Processed meats, such as bacon, sausage and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.

Excessive dietary sodium has been linked to cardiovascular disease, so it is important to limit your daily intake to the RDA for sodium, which is 500 milligrams.

Zinc

Zinc is an important trace mineral. It is second only to iron in its concentration in the body. Zinc plays an important role in the proper functioning of the immune system in the body. It is required for the enzyme activities necessary for cell division, cell growth and wound healing. High-protein foods contain high amounts of zinc. Beef, pork and lamb contain more zinc than fish. The dark meat of a chicken has more zinc than the light meat. Other good sources of zinc are peanuts, peanut butter and legumes.

Men need 15 milligrams per day, women, only 12.

Copper

Copper, along with iron, helps in the formation of red blood cells. It also helps to keep the blood vessels, nerves, immune system and bones healthy. Oysters and other shellfish, whole grains, beans, nuts, potatoes and organ meats are good sources of copper. Dark, leafy greens, dried fruits such as prunes, cocoa, black pepper and yeast are also sources of copper in the diet.

Both men and women require 1.5 to 3 milligrams of copper daily.

Manganese

Manganese is needed in small amounts for your body's fat and protein metabolism. It is used in energy production. Manganese is essential for a healthy immune system, healthy nerves, normal bone growth, blood sugar regulation and reproduction. Manganese is very important for people with anemia (iron deficiency) and is needed for the processing of vitamin B1 (thiamine) and vitamin E. Manganese helps in the formation of mothers' milk and is a key mineral in the production of enzymes needed to oxidize fats.

Both men and women need 2 to 5 milligrams of manganese a day.

Selenium

Selenium is an essential trace element. It is an integral part of enzymes. Fish, shellfish, red meat, grains, eggs, chicken, liver and garlic are all good sources of selenium. The amount of selenium in vegetables is dependent on the selenium content of the soil. Brewer's yeast and wheat germ, both considered "health foods," are also good sources of selenium.

Men need 70 micrograms (ug) and women need 55 micrograms of selenium daily.

Chromium

Chromium is important in the metabolism of fats and carbohydrates. Chromium stimulates fatty acid and cholesterol synthesis, and is an activator of several enzymes. Sources of chromium are beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas, spinach and butter. Black pepper and molasses are also good sources of chromium, but they are normally consumed only in small amounts.

Both men and women require 50 to 200 micrograms (ug) of chromium daily.

Molybdenum

Molybdenum is a mineral essential to daily functioning. Molybdenum facilitates the metalloenzymes (an enzyme consisting of a protein linked with a specific metal) of many bodily processes. It is needed in such miniscule amounts that there has been no documented case of deficiency. A standard diet usually supplies adequate intake. Legumes, breads, grains, leafy green vegetables, milk and liver are all good sources of molybdenum. Both men and women need 75 to 250 micrograms (ug) of molybdenum daily, which represents approximately 0.1 parts per million parts of body tissue. A standard diet usually supplies adequate intake. Legumes, breads, grains, leafy green vegetables, milk and liver are all good sources of molybdenum.

Zinc - Stimulating Your Immune System

Zinc has been clearly demonstrated to be great for enabling your immune system to fight infections. Many people these days take zinc lozenges at the first sign of a cold. Zinc is essential for over 100 different enzymes in your body to function properly, and is necessary for normal growth and men?s health. We don?t need much zinc and severe zinc deficiency is not very common, but evidence suggests that, especially as we get older, many of us could benefit from a little extra.


What do you need zinc for?

For growth
Children and teenagers need adequate zinc for growth and development. Zinc deficiency is rare in the U.S. since zinc is often found in foods high in protein which are common in the American diet.

For men
Zinc is essential for men?s health. Men need zinc to produce testosterone and other male hormones, and also to produce healthy sperm. Studies have claimed that even relatively mild zinc deficiency can lead to a reduced sperm count. Zinc may also be important in preventing prostate problems, but this is controversial and research is ongoing into this potential role.

For healing
Getting enough zinc can help your body heal itself. If you are scheduled for surgery, you should consider talking to your doctor about whether you should consider zinc supplements. If you are getting enough zinc in your diet, there is probably little benefit in taking a supplement, but if you are not getting enough it, may help reduce your recovery time.

For skin, nails and hair
Zinc is necessary for healthy skin, nails and hair. A lack of zinc in your diet may lead to skin irritations and rashes. Some topical creams containing zinc may be useful for the treatment of acne, but the evidence seems to suggest that taking extra dietary zinc does nothing to prevent acne.

Lozenges for fighting colds
Getting an adequate amount of zinc is essential for your immune system to function properly. Many people have found that zinc is great for helping you get over the effects of the common cold. Taking zinc lozenges can help you get over a cold quicker and make the symptoms less severe. The white blood cells of your immune system need zinc and taking extra when you have an infection gives them a welcome boost.

For when you have a cold, the best zinc lozenges contain zinc gluconate with glycine. Every two hours or so, let one lozenge dissolve in your mouth slowly. Adults should not take more than 12 a day and children no more than 6. You should only take zinc lozenges for a day or two. Taking zinc supplements won?t have the same effect as the lozenges for when you have a cold.

Since it has been known for some time that zinc is beneficial for your immune system, why have zinc lozenges only become available in recent years? The main reason is that only recently was anyone able to find a way to make them taste even remotely palatable. Zinc compounds taste awful, but the lozenges containing zinc gluconate with glycine are not bad tasting at all. If you take a lot of zinc you may find it affects your sense of taste and smell which will return within a few days after you stop taking the zinc.

How much do you need?
The recommended daily amounts of zinc are:

Men	15 mg
Women	12 mg
Pregnant women	15 mg
Nursing women	19 mg
Infants	5 mg
Children Ages 1-10	10 mg

Getting your zinc
It can be quite difficult to know how much zinc you are getting and that is because the amount of zinc varies between different foods, and the amount we absorb differs between different foods.

The foods with the most zinc include: oysters, whole grain products, lean meats, poultry, and vegetables. You absorb zinc much better from animal products than you do from plants and grains.

Zinc supplements
For most people, it is reasonable to assume that your diet is giving you the minimum required amount of zinc and it is wise to consider getting extra in the form of a supplement. For may people getting 15-30 mg extra per day is wise and for children an extra 10 mg per day. The best way to get your zinc is in a balanced formula containing copper. There are many different forms to choose from, but the best ones include zinc gluconate, zinc citrate and zinc picolinate.

Zinc deficiency
Severe zinc deficiency is not very common in developed countries. Symptoms of severe deficiency are retarded growth; lack of appetite; poor wound healing; taste, smell and vision problems; susceptibility to infection; mental slowness and skin problems.

Mild zinc deficiency is common in select sections of the population, the largest group being elderly. As we age our immune system performs less well and there is evidence which suggests that some of this drop off in function may be mitigated by getting enough dietary zinc. Also, people following vegetarian diets should ensure they are getting enough zinc.

Summary

• Zinc is essential for a healthy immune system
  
• Zinc lozenges can help you fight the common cold
  
• There are over 200 enzymes which need zinc to function properly
  
• Male fertility can be enhanced by zinc
  
• Zinc is necessary for healthy skin, hair and nails
  
• The RDA for zinc is 15 mg for adult men and 12 mg for women
  
• People should consider a zinc supplement to ensure they are getting enough
  
• People at risk for deficiency such as the elderly or vegetarians
  
• The best food sources of zinc are lean meats and poultry, grains, beans and vegetables
  

Iron - What You Need to Know

Introduction

Iron is a trace mineral, meaning you don't have much of it in your body. However, the small amount that you do have plays very important roles. The chief role of iron in the body is to carry oxygen in your blood. Iron is an essential component of hemoglobin, a protein contained in all red blood cells which binds oxygen in the lungs and transports it around the body. Once the oxygen reaches its destination, the hemoglobin delivers the oxygen and binds carbon dioxide and carries it to the lungs to be expelled when you breath out. Lack of iron can lead to anemia, and there are certain groups of people who are particularly at risk and should consider taking a supplement.

Iron deficiency
Lack of iron over a period of time can lead to iron-deficiency anemia. The body is unable to make enough red blood cells which leads to a shortness of breath, paleness and weakness. Oxygen is not distributed in adequate amounts to all the cells in the body, leading to fatigue and a lack of energy.

People at risk for iron deficiency include infants and adolescents who are growing fast and need more iron, as well as pre-menopausal women. Women who are pregnant or lactating also need extra iron and the elderly should be careful to ensure they get enough, especially if they have poor eating habits. Anyone who engages in high intensity exercise may benefit from extra iron.

How much do I need?
The Recommended Daily Allowances (RDA) for iron provide the minimum amount necessary for health.

The RDA's are as follows:

	Amount (mg)
Infants
0 - 0.5 year	6
0.5 - 1 year	10
Children
1 - 10 years	10
Boys 11 - 18 years	12
Girls 11+ years	15
Adults
Men	10
Women up to 50	15
Women over 50	10
Pregnant women	30
Lactating women	15

Many experts suggest that to ensure the maximum benefit you get more than the RDA. Pregnant and lactating women are often prescribed 30 – 60 mg of iron per day. Those on low calorie diets may consider getting an extra 10-15 mg of iron a day. Most adult men probably do not need to take extra iron. If you are considering supplemental iron for an infant or small child you must consult your pediatrician who may suggest 10-12 mg. Except under the circumstances described, there is no reason for anyone to get take more than 15 mg of supplemental iron per day. Do not take more than 30 mg per day of iron supplementation.

If you believe you are anemic you should consult your doctor who will take a complete blood cell count and perform a hematocrit determination. If your physician suspects you to be low in iron he/she may check your serum iron level, your serum transferrin level (which may be elevated in iron deficiency) and/or your serum ferritin level (low if you are iron deficient)

Where can I get iron from?
The average American diet offers about 6 mg of iron for every 1,000 calories. This means that people who are at risk of iron deficiency should choose iron rich foods to ensure they get enough, otherwise they have to consider a supplement. The best dietary sources of iron are meats (especially organ meats), poultry and fish. In addition you can get iron from whole grain foods, beans and fortified breakfast cereals.

There are many iron supplements available, the most common being ferrous sulfate, ferrous fumarate and ferrous gluconate. These supplements are best taken between meals with water or juice to ensure they are absorbed.

WARNINGS
Iron supplements can be toxic to young children, so store them safely. Some people may experience abdominal pain, diarrhea or constipation when taking iron supplements. If you experience these symptoms you should cut back on the amount of supplemental iron you are taking. You should not take iron supplements if you suffer from hemochromatosis. Sufferers of this condition build up too much iron which can sometimes lead to serious consequences.

Summary

• Iron is essential for hemoglobin in your red blood cells
  
• Hemoglobin binds oxygen allowing it to be transported by the blood around the body
  
• Lack of iron leads to anemia
  

Those who may need extra iron include:

• pregnant women
  
• infants
  
• growing children
  
• vegetarians
  
• the elderly
  
• people who exercise intensely
  

Fibre Up Your Child to Keep Tummy Aches Away

"Mummy, my stomach is hurting. I can't go to school…"

Does your child often complain of a stomach ache? Is he often constipated? And to top it all, the so-called laxatives and medicines that do the trick on your television screen, fail to produce the desired results at home. What is the source of your little one's problem?

Fibre: Is it slowly disappearing from our lives?

You are giving your child a healthy, nutritious diet but he often prefers the burgers and chips available at the fast food joint next door. Blame it on the booming media industry, where television ads shamelessly offer toys as incentives for visiting such food joints or show kids ordering pizza while the parents are away. With the age of pizzas and burgers, who wants to eat simple home cooked food? Even you are tired of the constant bickering. And admit it, a visit to a fast food joint saves you time and energy from cooking elaborate meals which are not even appreciated.

Such kind of meals may give your child energy and proteins, but they are sorely lacking in dietary fibre. Surveys conducted worldwide have shown that only about 40 per cent of children consumed the recommended amount of fibre. This data is valid for children under 10 of age. The figures may be alarming for adolescents since they are independent and dislike interference regarding their habits.

Lack of fibre: The leading problems

A diet deficient in fibre can cause not only constipation and stomach aches but can also lead to numerous other long-term implications. The food habits your child formulates now is a reflection of his eating habits as an adult. In adults, eating more fibre is associated with lower risks of obesity, heart attack, stroke, diabetes and colon cancer.

Increasing fibre: Getting started

Increasing the fibre content of your child's diet is not difficult. All you need is a little bit of awareness.

Include plenty of cereals and vegetables, as these are the main sources of fibre in the diet. Vegetables are a problem but studies have shown that if veggies are served in a colourful and attractive manner, children enjoy them.

Make a choice from whole wheat bread, whole grain cereals and prefer fruits as snacks. Children love fruits, so let them munch on apples and bananas rather than chips and biscuits.

A half-cup of cooked oatmeal has about four grams fibre in it. This meets about half the fibre requirement of a three-year-old.

Add wheat bran to cutlets and you increase the fibre content of the snack.

Try and incorporate these changes in your child's diet and you will find him free from all kinds of stomach problems. Moreover, this will improve his food habits and make him a healthy adult.

Getting Heart Healthy With Nuts

You love almonds and pistachios but they are not very flattering for your waistline so you avoid them like the plague. In fact the very word Nuts reminds you of fat. The calories from nuts come basically from the high fat content and till long it was believed that nuts are bad for health.

Now however, there is good news for nut lovers. According to recent studies nuts are in fact heart healthy and cardio protective. It is believed that the incidence of heart troubles is lower in populations where nuts are consumed as a part of the daily diet. In fact even weight watchers need not shy of nuts as like any other food, nuts will only add to your waistline if you consume them in excess.

So enjoy nuts but always remember moderation is the key to the healthy heart.

Heart benefits of nuts

The most crucial nutrient for the heart is fat. The kind of fat that is taken in affects the heart. Certain fats are good for the heart while some others can result in clogged blood vessels and hence reduced blood supply to the heart resulting in heart troubles. Nuts contain unsaturated fats that are good for the heart as compared to meats, milk, cheese that are rich in saturated fat and thus bad for the heart. Cashews, almonds, and peanuts are rich in monounsaturated fats, and walnuts are rich in a form of omega 3 fatty acids, polyunsaturated fats similar to the oils found in fish.

Studies have shown that monounsaturated and polyunsaturated forms of fat result in lowering of the LDL cholesterol, which is the bad cholesterol for the heart. At the same time they help in keeping the arteries flexible, which improves the blood supply to the heart.

Apart from the fat content, nuts are rich in certain nutrients, which are healthy for heart. All nuts are rich in Vitamin E, which has been related to reduced incidences of heart disease. At the same time, all nuts are rich in proteins, which are, in general, good for overall health. However, the nut protein is rich in amino acid arginine, which is also linked to the health of the heart. It is because of this amino acid that the nitric oxide is synthesized, which plays a role in the widening and relaxing of blood vessels to the heart. This results in reduced incidence of formation of blood clots and hence, lowered incidence of heart disease.

Nuts are also a very rich source of dietary fiber, which plays a role in lowering cholesterol. Moreover, they are rich in selenium, which plays a role in the health of the heart, while at the same time, provides protection against cancer. Hazelnuts and almonds contain a good amount of folate, which is also cardio protective.

To warp up then, increasing knowledge and newer studies are confirming the importance of nuts in protecting heart disease. Studies suggest that about 30 grams serving of any nut or a mixture of nuts is sufficient for keeping a check on the incidence on heart disease. So start munching on nuts today and provide a healthy protection to your heart.

Healthy Eating: Minerals are a Must

Minerals are a must. Like vitamins, they are paramount for good health but are more stable than vitamins and harder to destroy. The body needs two types of minerals:: macro-minerals, which are required in doses higher than 100 mgs a day such as calcium, and micro minerals, those required in smaller doses. These are also known as trace elements.

Minerals have multiple functions. They provide structure in the formation of bones and teeth, maintain normal heart rhythm, are essential for the synthesis of major biological nutrients and play a regulatory role in cellular metabolism. But what needs to be remembered is that minerals can be obtained solely from a well-balanced diet and are not produced by the body.

The Big Four minerals are calcium, phosphorous, iron and iodine.

Calcium helps to builds strong bones and teeth, it is important for proper contractions of the muscles, helps in blood clotting, stimulates enzymes in the digestive process and assists in transmission of nerve impulses. If you are lacking in calcium, drink plenty of milk and milk products such as buttermilk, yogurt, cheese, paneer etc or eat green leafy vegetables and fruits such as oranges, lemons, almonds and walnuts.

Phosphorous is necessary for the growth of bones and teeth and in the formation of nerve cells. Besides this, Phosphorous also supports muscular activity. Intake of this mineral is not just a matter of how much, but in what proportion. The calcium-phosphorous teamwork is so delicately balanced, that an excess of either mineral leads to the excretion of the other. Phosphorous is found in cereals, pulses, nuts, egg yolk, fruit juices and milk.

Iron is necessary for maintaining hemoglobin and its deficiency can lead to anemia. Iron needs get increased in children and in pregnant and lactating women. The chief sources of iron are meat, liver, eggs, grapes, raisins, spinach, all leafy vegetables and dark color fruits like dates.

Iodine is part of the big four though it is required in traces. It is necessary for the formation of the thyroid hormone which regulates physical and mental activity. The most common result of an iodine deficiency is goiter, usually a visible swelling on the neck. By adding iodized salt in your diet, goiter can be prevented. Other sources of iodine are seafood, lettuce, turnip garlic, citrus fruits and egg yolk.

Besides the big four, there are other minerals too such as zinc, sodium, and chlorine which are needed by your body. You need to eat a well-balanced diet which will provide you with an abundance of minerals.