drmichaelroth@juno.com
214-707-3878
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Hi everybody and welcome to the last installment of our 3 part discussion of not-so-well-known vitamins and minerals.
This month we'll discuss 5 lesser known minerals that are no less important that the popular ones such as Calcium, Magnesium, Sodium and Potassium.
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Our first mineral of discussion is phosphorus
and makes up 1% of a person's total body weight. It is present in every cell of
the body, but is primarily found in the bones and teeth since its main function is their formation. It also plays an important role in the body's
utilization of carbohydrates
and fats
as well as the synthesis of protein
for the growth, maintenance, and repair of cells and tissues. It is also
crucial for the production of ATP, a molecule the body uses to store energy. Phosphorus
also assists in the contraction of muscles, in the functioning of kidneys, in maintaining
the regularity of the heartbeat, and in nerve conduction.
The main food
sources of phosphorus are the protein food groups of meat and milk. Fruits and
vegetables do contain phosphorus in small amounts.
It is suggested that 100 mg/day for infants and 700
mg/day for most adults be taken. These amounts may include up to 1,250 mg/day
for pregnant or lactating women.
Phosphorus deficiencies can result in poor
mineralization of bones, weight loss, retarded growth and weakness, as well as
deficient nerve and brain function.
Next we have iodine, an essential mineral that enables
the thyroid gland to produce hormones. A severe iodine deficiency can cause hypothyroidism,
and even developmental brain disorders, as well as severe goiter.
Although iodine deficiency is
rare in the U.S. it does exist here and in 3rd world countries where
soils are deficient in iodine. Americans use a lot of salt - usually through
iodized salt which almost wiped out iodine deficiency in the U.S. entirely.
Primary foods that contain iodine are seaweed or seafood and it is suggested
that 150 mcg be taken on a daily basis.
Selenium is a mineral that was formerly considered a toxic substance,
but is now known to be essential in trace quantities.
One of the main activities of Selenium is its
anti-aging properties; helping to rid the body of free radicals, as well as
toxic minerals such as mercury, lead and cadmium. It also helps to fight
infection by increasing antibody response, and helps with energy while it aids
in alleviating menopausal symptoms in women. Selenium can be used to combat arthritis
and multiple sclerosis, and if provided in adequate amounts it is thought to
help prevent cancer as well. Tissue elasticity and pancreatic function is also dependent on this mineral in addition to improving blood flow for the
prevention of heart attacks and strokes.
70 micrograms per day is the recommended
dosage. Selenium can be found in Brazil nuts, whole grains, shellfish and
grains and grasses.
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Manganese, a trace mineral, participates as
an enzyme activator and catalyst in the synthesis of fatty acids and
cholesterol, facilitates protein and carbohydrate metabolism, as well as
aiding
in hormone production. It also helps with bone strength, maintaining
normal
blood sugar levels, promoting healthy thyroid function, helping with
nerve
conduction and acts as an anti-oxidant.
Manganese is found widely in nature, but
occurs only in trace amounts in human tissues and therefore should be
supplemented from sources that include red
berries, pineapple, leafy
greens, garlic, grapes, summer squash, oats, spelt, green beans, brown rice, garbanzo beans, and
some
spices.
A deficiency can negatively impact many
physiological processes including growth, skeletal structure,
carbohydrate and fat metabolism.
Adequate intake for manganese is 3 mcg for
infants and 2-3 mg for adults.
Lastly we have Molybdenum, which is normally
present in very small quantities in the body. This mineral is involved
in many
important biological processes, including development of the nervous
system,
waste processing in the kidneys, and energy production in cells.
Molybdenum is used as a treatment in the rare
cases of inherited metabolic diseases (such as Wilson's disease), in
which the
body cannot process copper, and it may be helpful in cancer protection.
It is
suggested that molybdenum might also be helpful in reducing the heart
and lung
damage caused by some chemotherapy drugs.
Deficiencies are most often related to
malfunction of the liver and can result in jaundice, nausea, fatigue,
headaches, tachypnea, tachycardia, vomiting, nausea and coma.
Common sources of molybdenum include legumes:
beans, peas, and lentils, grains, leafy vegetables, liver, and nuts.
However, the amount of
molybdenum in plants varies according to the amount in the soil.
The RDA of molybdenum for most adults is
around 45 mcg with an RDA of 50 mcg for women who are pregnant or
breast-feeding.
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It
is important to know that while deficiencies of each one of the listed
vitamins
and minerals can lead to disease, problems can occur from overdoses as
well.
While this is rare, many times they are not caused by natural organic
sources,
but typically arise from the ingestion of inferior synthetic supplements
that
contain altered nutrients and/or a host of synthetic or imbalanced
additives.
Typical overdose symptoms for most vitamins and minerals include
fatigue,
muscle weakness, dizziness, headache, blood sugar imbalances, as well as
increasing the risk of liver damage.
The beneficial effect of vitamins and minerals depends greatly
on the
right balance, combinations and proportions of nutrients. Therefore,
when
looking for the best vitamin and mineral supplements, it's important to
look
for organically complexed (carbon bound)
supplements derived from whole foods, minimally processed and made from
the
highest quality ingredients. It's best to avoid preservatives,
synthetics
ingredients and binders as much as possible to acquire the best possible nutrition as with intraMAX, intraKID and intraMIN. Good health is ultimately worth the
investment.
Thank you once again for your time.
Until
next month I remain yours in good health.
Sincerely,
Dr.
Mike
SomaHealth, PC
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