Module 11: Micronutrients - Minerals. LLiana Shanti, CN

Transcription

1 Module 11: Micronutrients - Minerals LLiana Shanti, CN

2 MINERALS Four elements compose 96% of the body s makeup: carbon hydrogen oxygen nitrogen The remaining 4% of the body s composition is mineral.

3 MACROMINERALS Calcium Chlorine Sodium Potassium Phosphorus Magnesium Sulfur

4 TRACE MINERALS Chromium Tin Zinc Vanadium Copper Silicon Manganese Nickel Iron Molybdenum Fluorine Iodine Cobalt Selenium

5 MINERALS Structural: bones, teeth, ligaments Solutes and electrolytes in the blood Enzyme actions Energy production from food breakdown Nerve transmission Muscle action

6 MINERALS Calcium: Muscle contraction, Bone building Sodium: Cell life, Waste removal Potassium: Nerve transmission, Cell life Normal blood pressure, Muscle contraction Phosphorus: Bone formation, Cell energy Magnesium: Muscle contraction, Nerve transmission Calcium metabolism, Enzyme cofactor

7 MINERALS Chlorine: Digestion, Normal blood pressure Sulfur: Protein synthesis, Collagen cross-linking, bone and ligament structure Copper: Immune system, Artery strength, Forms hemoglobin from iron Chromium: Insulin action, Immune function

8 MINERALS Iron: Hemoglobin formation, Immune function Zinc: antioxidant production, cofactor for over 80 enzymes, wound healing, fat metabolism, myelin insulin function, tissue repair, skin health Selenium: Immune stimulant, Fight free radicals Activates Vit E Nickel: Immune regulation, Brain development, DNA synthesis

9 MINERALS Iodine: Thyroid function Vanadium: Circulation, Sugar metabolism Molybdenum: Enzyme action Silicon: Enzyme action, Connective tissue Tin: Enzyme action Manganese: Enzyme action Fluorine: Teeth enamel

10 MINERALS Mineral Deficiency = Premature Aging and Cell Breakdown

11 MINERALS DEFICIENCIES % of U.S. Population Magnesium 75% Iron 58% Copper 81% Manganese 50% Chromium 90% Zinc 67% Selenium 60%

12 MINERALS Soil Depletion In 1900, forests covered 40% of the earth. By 1992, the figure was about 27%. (Relating Land Use and Global Land Cover, Turner) In the past 200 years, the U.S. alone has lost as much as 75% of its topsoil. (John Robbins in his Pulitzer-nominated work Diet for a New America). To replace one inch of topsoil may take anywhere from years, depending on climate.

13 MINERALS Soil Depletion The standard NPK (nitrogen-phosphorus-potassium) fertilizer farmers commonly use is able to restore the soil enough to grow fruits and vegetables which are healthy looking, but may be entirely lacking in trace minerals.

14 MINERALS Diet Refined foods inhibit mineral absorption, which then are not efficiently digested because of diminished enzyme activity. Blocked Colon Secondary Deficiency Drugs

15 MINERALS BIOAVAILABILITY Elemental versus Nutritional Minerals Over-Exposure

16 MINERALS Supplementation Elemental Ionic Colloidal Chelated

17 MINERALS Supplementation - Take only the minerals we absolutely need - Take the smallest amounts possible - Nothing left over (no metabolic residue)

18 BORON Used to help with menopausal symptoms as well as maintaining healthy bones, hence its affinity to calcium and magnesium. SOURCES: Green leafy vegetables, nuts, grains, prunes, dates, raisins, honey, nuts, fresh fruit such as grapes and pears, beans.

19 CALCIUM Calcium is the most abundant mineral in the human body and one of the most important. The calcium topic is huge and complex. This mineral constitutes about percent of our body weight. Almost all (98 percent) of our approximately three pounds of calcium is contained in our bones, about 1 percent in our teeth, and the rest in the other tissues and the circulation. SOURCES: Almonds, Brazil nuts, broccoli, cabbage, carob, collards, dandelion leaves, dulse, figs, filberts, green leafy vegetables, kale, kelp, molasses, mustard greens, oats, parsley, pau d'arco bark, prunes, sesame seeds, soybeans, tofu, turnip greens, valerian root, white oak bark.

20 CHLORIDE Production of stomach acid and the transmission of nerve impulses. Helps regulate water balance in cells, acid-base balance and electrolyte balance. Necessary for the production of hydrochloric acid in stomach acid. Required for the absorption of vitamin B12 and iron. Helps stop the growth of microorganisms that enter the stomach. Activates amylases. SOURCES: Sea salt, kelp, olives, tomatoes, celery.

21 CHROMIUM An essential element of glucose tolerance factor (GTF). GTF (and thus chromium) is a vital molecule in regulating carbohydrate metabolism by enhancing insulin function for proper use of glucose in the body. Chromium is an essential nutrient required for normal sugar and fat metabolism and works primarily by potentiating the action of insulin. It is present in the entire body but with the highest concentrations in the liver, kidneys, spleen and bone. SOURCES: Apple peel, banana, blackstrap molasses, beans, eggs, mushrooms, oatstraw, potatoes with skin, Stevia leaves, whole grains.

22 COBALT Cobalt is an important element in the formation of cobalamin or vitamin B12. It is not easily assimilated in the body and is stored in red blood cells, liver, plasma, spleen, kidney, and pancreas. Promotes RBC formation. Activates enzymes, replaces zinc in some enzymes. SOURCES: Beet greens, buckwheat, cabbage, dulse, figs, goldenseal kelp, lettuce, pau d'arco, sarsaparilla, spinach, watercress.

23 COPPER Copper is absorbed into the intestine and quickly moves to the blood stream. It is stored in the liver, kidneys, heart, brain, muscles, and bones. Copper aids in the formation of bones, conversion of iron into hemoglobin, and works with zinc and vitamin C for the production of elastrin. It is necessary for the production of RNA, phospholipids, protein metabolism and adenosine triphosphate (ATP). Copper helps convert tyrosine into a pigment that colors the skin and hair. It is involved in the healing process, taste, healthy nerves, and the formation of collagen. Copper imbalance raises cholesterol by destroying proper HDL to LDL balance. Critical for metabolizing iron; plays a role in connective tissue formation (ie-muscle and blood vessels); protein synthesis. Necessary for the absorption & utilization of Iron; helps oxidize Vitamin C and works with Vitamin C to form Elastin, a chief component of the Elastin muscle fibers throughout the body; aids in the formation of red blood cells; helps proper bone formation & maintenance.

24 COPPER Alfalfa, almonds, avocados, barley, beans, beet roots, black pepper, blackstrap molasses, Brazil nuts, broccoli, cashews, cacao, dandelion leaves, garlic, grapes, green leafy vegetables, green olives, hazelnuts, herring, honey, horsetail, lentils, molasses, mushrooms, mussels, nuts, oats, oranges, pecans, radishes, raisins, sage, skullcap, sesame seeds, soybeans, sunflower seeds, walnuts, white oak bark, yucca.

25 IODINE Iodine is important for the development and proper function of the thyroid. It helps to metabolize fats, promotes growth, and regulates the production of energy. It is absorbed in the intestinal tract and is transported through the bloodstream to the thyroid were it becomes iodized and converted into thyroxin. Iodine is essential for absorption of carbohydrates, hair, mental health, nails, proper balance of cholesterol, proper metabolism, skin, speech, teeth, the conversion of carotene to vitamin A, and the synthesis of protein by ribosomes. Asparagus, chard, dulse, garlic, kelp, lima beans, mushrooms, seaweed, sesame seeds, soybeans, spinach, squash, sunflower seeds, turnip greens.

26 IRON Iron plays an important role in the production of hemoglobin with protein and copper and oxygenation of red blood cells and lymphocytes. Iron improves the function of enzymes in protein metabolism and enhances the functions of calcium and copper. It is absorbed in the small intestine and stored in the liver, spleen, bone marrow, and blood. Iron is needed to metabolize B vitamins. Almonds, avocados, beans, beets, blue cohosh, broccoli, butchers broom, cashews, chickweed, cacao, dates, devil's claw, dried fruit, dulse, egg yolk, garbanzo beans, green leafy vegetables, spinach, kelp, legumes, lentils, millet, molasses, mullein, parsley, peaches, pears, pennyroyal, pistachios, potatoes, prunes, pumpkins, raisins, rice, seaweed, sesame seeds, soybeans, sunflower seeds, walnuts.

27 MAGNESIUM THE MASTER MINERAL. Responsible for over 300 metabolic processes. Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for proper calcium & Vitamin C metabolism; converts blood sugar into energy. Magnesium is vital for many metabolic functions such as the activation of enzymes for proper metabolism of protein and carbohydrates for energy production. It is a constituent of bones and teeth and is important for the metabolism of phosphorus, calcium, potassium, sodium, B-complex vitamins, and vitamins C and E. Magnesium is absorbed in the small intestine and vitamin D is necessary for proper utilization of the mineral. Necessary in the production of testosterone and progesterone. It is essential for normal heart beat, nerve transmission, bone growth, body temperature, and arterial health. Magnesium, in proper balance with calcium, is important for neuromuscular contractions and is vital for DNA and RNA production. Helpful in stroke prevention

28 MAGNESIUM Almonds, barley, blackstrap molasses, cacao, figs, garlic, green leafy vegetables, kelp, licorice, lima beans, millet, molasses, nettle, nuts, oat straw, oats, peaches, peas, perch, sesame seeds,, soybeans, sunflower seeds.

29 Mg Deficiency Changes is nerve & muscle function such as muscle weakness or spasm. Heart conditions such as arrhythmia, irregular contractions, and increased heart rate. Weakening of the bones Imbalanced blood sugar Elevated blood pressure High excitability Brain damage Unstable internal cell structure Inadequate hormone production Headaches Seizures Depression Nausea Vomiting Lack of appetite

30 MANGANESE A cofactor in many enzyme systems including those involved in bone formation, energy production, and metabolism of protein, carbohydrate, and fat. It is essential for the utilization of choline, thiamine, biotin, and vitamins C and E. It is absorbed in the small intestine and is stored in the bones, liver, kidney, pituitary gland, and pancreas. Manganese is required for choline acetylcholine transsfer, enhances smooth muscle relaxation. Promotes normal growth and development, cell function. Manganese helps produce mucopolysaccharides, stimulates the production of cholesterol and is a co-factor in many of the body's enzymes. Avocados, barley, beans, bilberry fruit, blackberries, blackstrap molasses, blueberries, bran, brown rice, buckwheat, buchu leaves, chestnuts, cloves, egg yolks, ginger, grapevine, green leafy vegetables, hazelnuts, kelp, legumes,nuts, oatmealpeas, pecans, pineapples, red raspberry leaves, rice bran, seaweed, seeds, spinach, walnuts, whole grain cereals.

31 MOLYBDENUM Molybdenum plays an important role in 2 enzymatic reactions. They include aldehyde oxidase which is necessary for the oxidation of fats, and xanthine oxidase necessary for the movement of iron from liver reserves and converting nucleic acid to uric acid (waste product eliminated in the urine). Molybdenum is absorbed through the intestines and stored in the liver, bones, and kidneys. It is required for proper growth and development, the metabolism of fats and nucleic acids, metabolism of nitrogen, copper, and sulfur, and normal cellular functions. Cofactor in enzymatic systems involved in the metabolism of carbohydrates, fats, proteins, sulfur-containing amino acids, nucleic acids (DNA, RNA) and iron. Helps prevent cavities. Cancer-preventative (esophagus, stomach), helps detoxify or eliminate harmful sulfites from the body. Barley, beans, buckwheat, cereal grains, green leafy vegetables, legumes, lentils, lima beans, peas, sunflower seeds, whole grains.

32 PHOSPHORUS Phosphorus is important to keep in balance with calcium and magnesium. It plays a role in every metabolic reaction in the body and is important for the metabolism of fats, carbohydrates, and protein for proper growth and production of energy. Phosphorus is absorbed through the intestines, transported in the bloodstream, and stored in the bones and teeth. 70% of ingested phosphorus is absorbed. Cabbage, corn, cacao, eggs, fruit, garlic, legumes,nuts, pumpkin seeds,, squash seeds, soybeans, sunflower seeds

33 POTASSIUM Potassium is important for chemical reactions within the cells, and regulates the transfer of nutrients to the cells. Potassium helps to regulate water balance in the body, and the distribution of fluids on both sides of the cell walls. It is an electrolyte needed to maintain fluid balance, normal heartbeat, and nerve transmission. Potassium is absorbed through the intestines and is stored in the cells and kidneys. It is necessary for adrenal glands. Potassium is important for proper muscle contractions, normal blood pressure, growth, nerve impulses, healthy skin, cell metabolism, and enzyme reactions. Potassium increases the metabolism. Helpful in stroke prevention. Antidepressant, antihypertensive, antispasmodic.

34 POTASSIUM Almonds, apricots, avocados, bananas, Brazil nuts, broccoli, brown rice, cabbage herb, cashews, celery herb, chard, citrus fruit, dates, figs, fruit, garlic, grapefruit juice, green leafy vegetables, guava, legumes, lentils, molasses, nectarine, nuts, oranges, parsley, parsnips, peaches, potatoes, raisins, rice bran, seaweed, seeds, soybeans, spinach (fresh), squash, sunflower seeds, tomato juice, walnuts, yams

35 SELENIUM Selenium is an antioxidant that protects vitamin E from degradation. It helps to build the immune system by destroying free radicals, and aid in the production of antibodies. Selenium is absorbed through the intestines and stored in the liver, kidneys, and muscles. The lower the selenium intake the higher the incidents of cancer. Selenium fortifies heart energy cells, making sure they get enough oxygen. Selenium helps eliminate arsenic. Helpful in stroke prevention. Helps protect against the effects from arsenic, cadmium and mercury. Component of glutathione peroxidase, protecting tissues from the effects of polyunsaturated fatty acid oxidation.

36 SELENIUM Barley, blackstrap molasses, bran, Brazil nuts, broccoli, brown rice, buchu leaves, cabbage, catnip, celery, cereals, cinnamon, cucumbers, garlic, grains, green leafy vegetables, hibiscus, ho shou wu root, milk thistle seeds, molasses, mushrooms, nutmeg, nuts, oats, onions, swiss chard, turnips, whole grains.

37 SILICON Anti-arteriosclerotic. Silicon is needed for bone structure, growth, and connective tissue production of collagen. Silicon is important for healthy nails, skin, hair, and bone formation. It is need to maintain healthy arteries and prevents cardiovascular disease. It counteracts the effects of aluminum toxicity and improves calcium intake. Alfalfa, beets, bell peppers, cucumber, brown rice, dulse, Echinacea root, eyebright herb, goldenseal root, green leafy vegetables, horsetail grass, mother's milk, soybeans, whole grains.

38 SULFUR Sulfur is found in the amino acids cysteine, cystine and methionine. Sulfur is also found in cells, hemoglobin, collagen, keratin, insulin, heparin, hair, skin, nails, among many other biological structures. Sulfur is necessary for synthesizing collagen. It is required for the metabolism of several vitamins including thiamine, biotin and pantothenic acid. It is also required for cellular respiration. Sulfur is a component of biotin, insulin, glutathione, thiamine, coenzyme A. Helps in carbohydrate metabolism, helps detoxify by converting toxins to nontoxic forms. Sulfur aids in bile secretion in the liver. Beans, Brussels sprouts, cabbage, clams, eggs, onions, soybeans, taurine, turnips.

39 ZINC Zinc is important for absorption and action of B-complex vitamins. It is required for protein synthesis, collagen formation, healthy immune system, and the ability of the body to heal from wounds. Zinc is absorbed in the small intestine and is stored in the liver, eyes, kidneys, pancreas, bones, muscles, prostate gland, sperm, nails, skin, hair, and white blood cells. Zinc inhibits 5-alpha reductase from converting testosterone into dihydrotestosterone (DHT) a form of testosterone that promotes prostate growth. Zinc increases testosterone, and sperm count. If a zinc deficiency exists sex drive is reduced in order to conserve the zinc (zinc is concentrated in semen). Zinc is involved in protein synthesis, muscle contraction, formation of insulin, maintaining acid-base balance, synthesis of DNA, brain functions. Excessive sweating leads to loss of up to 3 mg per day.

40 ZINC Beans, bilberry fruit, black strap molasses, buchu leaves, capsicum fruit, legumes, maple syrup, pumpkin seeds, skullcap herb, sesame seeds, soybeans, sunflower seeds, whole grains. **Zinc is very hard to get in adequate amounts that are bioavailable to the body when consuming a plant based diet.