Tag: trace minerals

Heart Health Requires Magnesium

Heart health requires magnesium. Not only is magnesium a major mineral required for heart function, it is also required for nerve function and acts as an aid in a significant number of enzyme reactions. This article will provide a closer look at magnesium, its sources and needs.

Magnesium: Location & Use
magnesium, trace minerals, microminerals, enzyme reactions, bones, insulin, energy, muscle pain, weakness, cardiovascular disease, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, diabetes, minerals
Heart Health Requires Magnesium

Bone is the repository for sixty percent of the body’s magnesium stores. The remainder circulates in the blood stream and works inside cells. Magnesium is used in more than 300 enzymes and within cells. Quite a few energy-yielding compounds require magnesium in order to function properly. The hormone insulin also requires magnesium. (5) (7) (8)

Magnesium Deficiency:

A magnesium deficiency creates an irregular heartbeat in humans. This may be accompanied by:

  • muscle pain,
  • weakness,
  • seizures, and
  • disorientation.
blood pressure, healthy heart, heart disease, heart beat, pulse, systolic, diastolic, high blood pressure, silent killer, hypertension
Blood Pressure: What’s Healthy – What’s Not Hypertension: The Silent Killer

The risk of cardiovascular disease is decreased by a sufficient intake of magnesium. This is a result of its ability to decrease blood pressure through dilating arteries and hindering heart rhythm abnormalities. Magnesium intake should be closely monitored with people who have cardiovascular disease, especially since they are often on diuretics that decrease magnesium levels. It is important to remember because our bodies readily store magnesium — a deficiency in this mineral develops slowly. (5) (7) (8)

Both hypertension and diabetes have been linked with decreased magnesium levels in the blood. It is unclear however, what the cause is for lower magnesium levels in diabetic or hypertensive people. Currently research is ongoing to determine magnesium’s role in the prevention and/or treatment of these diseases. (5) (7) (8)

Magnesium Needs:
magnesium, trace minerals, microminerals, enzyme reactions, bones, insulin, energy, muscle pain, weakness, cardiovascular disease, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, diabetes, minerals
Heart Health & Magnesium

The RDA for magnesium in adult women is about 310 milligrams per day and in men about 400 milligrams per day. This amount is determined by the amount the body needs in order to offset the losses incurred daily. On food and supplement labels, the Daily Value for magnesium is based on 400 milligrams. The average consumed by women is approximately 220 milligrams, whereas the average consumed by men is 320 milligrams daily. Accordingly, most adults need to improve their intake of magnesium-rich foods. (1) (2) (3) (4)

Magnesium Sources:
Nutrient Rich – Magnesium Plus

Refined grain products, common in most American diets is a very poor source of magnesium and magnesium supplements are not well-absorbed. Although animal products like meat and milk provide some magnesium, plant products are richer sources of magnesium. Some of these plant products include potatoes, squash, seeds, nuts, beans, and whole grains. (1) (2) (3) (4)

What is your favorite magnesium rich food? Do you have a recipe to share?

References:

1. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/
2. https://www.nal.usda.gov/fnic/dietary-reference-intakes
3. https://www.nal.usda.gov/sites/default/files/fnic_uploads/190-249.pdf
4. https://www.nal.usda.gov/fnic/magnesium
5. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6. https://medlineplus.gov/ency/article/002423.htm
7. http://lpi.oregonstate.edu/mic/minerals/magnesium
8. http://www.umm.edu/health/medical/altmed/supplement/magnesium

Popeye the Sailor – Man & Spinach

Who hasn’t heard of Popeye the Sailor Man? His strength came from a can of spinach — or did it? Spinach contains nonheme iron, the form of iron that is not readily absorbed unless a person is deficient or it is consumed in combination with heme iron (animal products) or vitamin C. Not only is the form of iron not easily absorbed in spinach, but spinach contains compounds that bind with iron and interfere with its absorption. This article will further explore iron’s absorption and distribution.

Interference
Popeye the Sailor, iron, trace minerals, minerals, blood, hemoglobin, anemia, heme iron, nonheme iron, vegetarians, vegetables, absorption, growth, development, animals, meat, RDA, Vitamin C, bone marrow, interference, oxalic acid, tannins, polyphenols, spinach, phytic acid
Tea — Tannins & Absorption of Nonheme Iron

The absorption of nonheme iron is affected by many dietary factors. Oxalic acid in vegetables and phytic acid as well as additional factors found in grain fibers can bind iron and decrease its absorption. In tea, tannins (polyphenols) reduce the absorption of nonheme iron. If someone has an iron deficiency, the intake of tannins should be watched and fiber intake should be kept within current recommendations. Additionally, zinc supplements will interfere with the absorption of nonheme iron since zinc and iron compete for absorption. (1) (2) (3)

Iron Needs & Absorption

The body’s need for iron is the single most important element affecting nonheme iron absorption. Iron needs increase:

  • During growth and pregnancy;
  • During a state of iron deficiency; and
  • At high altitude due to the air’s lower oxygen concentration resulting in the increased concentration of hemoglobin in the blood. (2) (3)

    Popeye the Sailor, iron, trace minerals, minerals, blood, hemoglobin, anemia, heme iron, nonheme iron, vegetarians, vegetables, absorption, growth, development, animals, meat, RDA, Vitamin C, bone marrow, interference, oxalic acid, tannins, polyphenols, spinach, phytic acid
    Colorado Rockies – High Altitude & Iron Absorption

Where there are inadequate iron stores, the main protein that transports iron in the blood easily binds additional iron from intestinal cells, moving this iron into the bloodstream. On the other hand, when there are adequate iron stores and the protein that binds iron in the blood is totally saturated with iron, little is absorbed from the intestinal cells where iron stays bound. (2) (3)

It is through this mechanism that iron, and the nonheme form in particular, is only absorbed as needed under normal circumstances. Intestinal cells have a two to five day life cycle. If iron is not needed, it will be excreted from the iron that is stored in intestinal cells. Even though high doses of iron is toxic, under normal dietary conditions in the majority of people it is carefully regulated. (2) (3)

Popeye the Sailor, iron, trace minerals, minerals, blood, hemoglobin, anemia, heme iron, nonheme iron, vegetarians, vegetables, absorption, growth, development, animals, meat, RDA, Vitamin C, bone marrow, interference, oxalic acid, tannins, polyphenols, spinach, phytic acid
Red Blood Cells & Iron
Distribution

The hemoglobin molecules of red blood cells contains the majority of iron in the body. The bone marrow stores some, and a small amount is found in other body cells, for example the liver, to store it. The iron found in these body stores can be mobilized if iron is needed. However, these iron stores can be depleted if there is a chronically inadequate intake of dietary iron. (2)

In light of the fact that iron deficiency remains a world wide problem, its absorption is an important factor. Even though a food may be rich in iron does not mean it will be absorbed. The form of iron as well as interference with anti-nutrient compounds and mineral interactions all affect absorption. Taking a specific mineral supplement will interfere with the absorption of other essential minerals. It is for this reason natural supplements are most effective. (2) (3)
References:

(1) https://www.cdc.gov/immpact/micronutrients/index.html
(2) https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch3.pdf
(3) https://www.cdc.gov/mmwr/preview/mmwrhtml/00051880.htm

 

Iron Man & Woman – Iron Absorption

“Iron Man & Woman” — For hundreds of years the importance of dietary iron was common knowledge. Despite this understanding, one of the most common worldwide nutrient deficiencies is iron. This is also the only nutrient where the RDA for men is less than the RDA for young women. (3)

Worldwide

Every living cell contains iron, amounting to approximately 5 grams, or one teaspoon for the whole body. Iron absorption is based on a number of factors. This article provides an overview of what factors come into play in its absorption. (2)

Absorption – Controls
Hypertension, Silent Killer, High Blood Pressure, Uncontrollable Risk Factors, Age, Family History, Atherosclerosis, preventable risk factors, obesity, excess weight, inactivity, alcohol.
Hypertension – The Silent Killer — Exercise Makes a Difference

Once iron is absorbed it is not easily eliminated from our bodies, therefore, it is important to control iron absorption. Several mechanisms exist to regulate our body’s ability to absorb iron. Generally, iron absorption depends on:

  • the body’s need for iron,
  • its form in a particular food,
  • and many other factors.

Healthy people absorb approximately eighteen percent of the iron present in food, however people who are iron deficient absorb more. (2)

Absorption – Form Counts
Steak – Heme Iron

Iron is found in different forms based on the food. The amount absorbed is influenced by the particular form. Within animal flesh, approximately forty percent of the total iron is:

  1. hemoglobin, the form that is found in red blood cells, and
  2. myoglobin, the pigment that is present in muscle cells.

This kind of iron is referred to as heme iron and is absorbed approximately 2 – 3 times better than nonheme iron (the simple elemental iron). Nonheme iron is the form that is added during the enrichment process to grain products. It is also found in:

  • animal flesh,
  • milk,
  • eggs,
  • grains,
  • vegetables, as well as
  • other plant foods. (2) (3)

    Citrus Fruit – Increases Absorption of Nonheme Iron

Consuming nonheme iron with heme iron together increases the absorption of nonheme iron. Consuming more vitamin C rich foods will increase iron absorption, especially if blood iron is too low or there is inadequate dietary iron. Copper also aids with the body’s iron use.

Iron is the oldest known trace mineral critical for the growth and development of the human body. A number of factors influence its absorption, including its form (whether heme or nonheme) as well as other foods with which it is consumed. The body of knowledge is vast and this article just touches upon its absorption. The next article will further delve into what affects its absorption and its distribution.

References:
https://www.cdc.gov/immpact/micronutrients/index.html
https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch3.pdf
https://www.cdc.gov/mmwr/preview/mmwrhtml/00051880.htm

Without the Trace – Minerals That Is

Without the trace — minerals that is, you cannot maintain a healthy life. Also referred to as microminerals, this area of nutrition science is growing at a rapid rate. Although the importance of iron has been known for centuries, it is only within the last 50 years that scientists recognized the significance of other trace minerals. Even though only 100 milligrams or less of each of these minerals are required daily, they are as essential as major minerals for good health. (5)

This article provides a general overview of trace minerals. Discover additional key facts and findings including rich sources of specific trace minerals in this next series of articles.

The Mystery Uncovered
trace minerals, microminerals, iron, iodide, zinc, selenium, copper, fluoride, chromium, manganese, and molybdenum, vitamin C, deficiencies
Selenium Deficiency Found in Remote Areas of China

The importance of each micromineral is like following a good mystery, and still, evidence continues to unfold.

  • Scientists found a rare type of heart disease in a remote area of China. This disease was linked to a deficiency in selenium.
  • In 1961 other research scientists linked a zinc deficiency to dwarfism, prevalent among Middle Eastern villagers.
  • In the latter part of the 1960’s and early 1970’s synthetic formulas for intravenous feeding omitted some trace minerals. When recipients of these intravenous feedings showed symptoms of deficiencies, it led to the identification of these trace minerals.  (1) (2)
The Difficulty in Identifying Trace Minerals
minerals, supplements, lab
Mineral Supplements are Manufactured in the Lab

The difficulty lies in the ability to define precisely what our trace mineral needs are since only minuscule amounts are needed. In order to measure these minute amounts in both body tissues and food, highly complex technology is required.

Although the mystery continues to unfold, we are aware of iron, iodide, zinc, selenium, copper, fluoride, chromium, manganese, and molybdenum. In the next article, we will see how foods rich in vitamin C increases the absorption of minerals, and iron in particular, a trace mineral commonly found deficient in a large percent of the world’s population. (1) (2) (3) (4) (5)
References:

1. https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch4b.pdf
2. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6302a3.htm
3. https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch4a.pdf
4. https://www.atsdr.cdc.gov/ToxProfiles/tp132-c1-b.pdf
5. https://www.cdc.gov/nutritionreport/pdf/Trace.pdf

Take Heart with Potassium

Take heart with potassium… . In order to live, you need minerals. Not just any mineral — eating dirt won’t be helpful, but everyone needs those major and trace minerals required for basic life functions. This article will take an in-depth look at the major mineral, potassium.

Heart Health: Potassium and Sodium

Potassium and sodium share many of the same life functions, namely transmission of nerve impulses and fluid balance, but in different locations. Where sodium operates outside the cell, potassium operates inside. Fluids found inside the cell (intracellular fluids) contain most of the potassium found in the body — 95%.

Your Blood Pressure: What’s Healthy – What’s Not

Additionally, where sodium intake increases blood pressure, potassium lowers blood pressure. Potassium is a critical element for cardiovascular function. (1) (2)

A person who has low blood potassium is in a life-threatening situation. Often, symptoms include:

  • muscle cramps,
  • loss of appetite,
  • constipation, and
  • confusion.

Eventually the heart will beat irregularly, thus decreasing its ability to pump blood. (1) (2)

Potassium Needs:
potassium, trace minerals, microminerals, sodium, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, kidneys, minerals
Whole Grains – Mineral Rich

Adults need to consume 4700 milligrams (4.7 grams) per day in order to fulfill the Adequate Intake for potassium requirements. The food and supplement labels use the Daily Value based on 3500 milligrams. Although approximately 90% of the potassium we eat is absorbed, the average North American only consumes 2000 to 3000 milligrams of potassium per day. Most need to increase their intake. (3) (4)

Where sodium is often added to foods, potassium is not, contributing to a lower intake. Also, those with high blood pressure being treated with diuretics are at risk of depleting their body’s potassium stores. Therefore, people who take diuretics waste their body’s potassium and must carefully monitor their intake of this mineral. Foods high in potassium are healthy additions to their diets. (3) (4)

potassium, trace minerals, microminerals, sodium, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, kidneys
Take Heart with Potassium – The Role of Your Kidneys

No Upper Level for potassium is set since potassium toxicity is not a risk with typical food intakes as long as the kidneys function properly. Those with unhealthy kidney function, however, are at risk for the build up of potassium in the blood. This prevents the heart from functioning and slows the heartbeat. If left untreated, it results in death. (3)

Potassium Sources:

The most healthy way to meet your potassium requirements is by increasing the consumption of foods rich in potassium. Unprocessed foods are generally rich sources of potassium, including vegetables, fruits, whole grains, milk, meats, and dried beans. (4) (5)

What’s your favorite potassium rich food? Do you have a recipe to share?

References:

1. https://www.cdc.gov/salt/index.htm
2. https://www.cdc.gov/media/releases/2011/p0711_sodiumpotassiumdiet.html
3. https://www.nal.usda.gov/fnic/dietary-reference-intakes
4. https://health.gov/dietaryguidelines/2015/guidelines/
5. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/