Role in the Body
Boron is necessary for healthy bones and calcium and for the metabolism of magnesium and phosphorous.
Dietary Sources
It is found in carrots, apples, grapes, pears, leafy vegetables, and grains.
Who Is at Risk for Deficiency?
Boron deficiency is rare, although some elderly people may need small supplements to aid in calcium absorption.
Benefits
It is thought that boron may prevent bone loss and demineralization, especially in postmenopausal women.
Friday, December 19, 2008
The Electrolytes (Sodium, Potassium and Chloride)
Role in the Body
All are necessary for maintaining water balance and blood pH, nerve impulses, and muscle contraction. They are important for regulating blood pressure and are involved in transporting substances in and out of cells.
Dietary Sources
Sodium and chloride are found in virtually all foods. Good sources of potassium include apricots, bananas, dates, brewer's yeast, nuts, potatoes, and raisins.
Who Is at Risk for Deficiency?
People who have had severe vomiting or diarrhea may experience electrolyte imbalances, as may people taking diuretics.
Benefits
Potassium may protect against stroke, and keeping sodium-potassium balance is important for maintaining low blood pressure (reducing sodium and increasing potassium).
Cautions
High sodium intake is linked to high blood pressure.
All are necessary for maintaining water balance and blood pH, nerve impulses, and muscle contraction. They are important for regulating blood pressure and are involved in transporting substances in and out of cells.
Dietary Sources
Sodium and chloride are found in virtually all foods. Good sources of potassium include apricots, bananas, dates, brewer's yeast, nuts, potatoes, and raisins.
Who Is at Risk for Deficiency?
People who have had severe vomiting or diarrhea may experience electrolyte imbalances, as may people taking diuretics.
Benefits
Potassium may protect against stroke, and keeping sodium-potassium balance is important for maintaining low blood pressure (reducing sodium and increasing potassium).
Cautions
High sodium intake is linked to high blood pressure.
Sulfur: Role in the Body & Benefits
Role in the Body
Sulfur is required for the synthesis of a number of amino acids, and it protects against radiation and air pollution. It is also necessary for the keeping the integrity of the skin intact.
Dietary Sources
Good sources of sulfur include eggs, fish, milk and dairy products. It is also found in onions, cabbage, beans, garlic, kale, soybeans, and turnips.
Who Is at Risk for Deficiency?
Deficiency is unheard of.
Benefits
Because of its protective role against harmful substances, it may slow the aging process.
Cautions
No known toxicity.
Sulfur is required for the synthesis of a number of amino acids, and it protects against radiation and air pollution. It is also necessary for the keeping the integrity of the skin intact.
Dietary Sources
Good sources of sulfur include eggs, fish, milk and dairy products. It is also found in onions, cabbage, beans, garlic, kale, soybeans, and turnips.
Who Is at Risk for Deficiency?
Deficiency is unheard of.
Benefits
Because of its protective role against harmful substances, it may slow the aging process.
Cautions
No known toxicity.
Magnesium: Role in the Body & Benefits
Role in the Body
Magnesium is necessary for healthy bones and teeth, nerve transmission, muscle relaxation, and needed to produce hundreds of enzymes. It's involved in regulating blood pressure and keeps your heart beating. It also helps in calcium and potassium uptake.
Dietary Sources
Good sources include nuts, beans, dark green leafy vegetables, milk, soymilk, bananas, whole grains and seafood.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic, have diabetes, kidney disease, or have diarrhea, use laxatives often or vomit excessively (as in bulimia).
Benefits
May prevent sudden heart attacks, heart arrhythmias, lower blood pressure, prevent and lessen the severity of asthma attacks, may help diabetics control their blood sugar, may reduce migraine attacks, and along with calcium and vitamin D, prevents osteoporosis.
Cautions
At high doses magnesium can be toxic. If you suffer from congestive heart failure, you should not take magnesium supplements.
Magnesium is necessary for healthy bones and teeth, nerve transmission, muscle relaxation, and needed to produce hundreds of enzymes. It's involved in regulating blood pressure and keeps your heart beating. It also helps in calcium and potassium uptake.
Dietary Sources
Good sources include nuts, beans, dark green leafy vegetables, milk, soymilk, bananas, whole grains and seafood.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic, have diabetes, kidney disease, or have diarrhea, use laxatives often or vomit excessively (as in bulimia).
Benefits
May prevent sudden heart attacks, heart arrhythmias, lower blood pressure, prevent and lessen the severity of asthma attacks, may help diabetics control their blood sugar, may reduce migraine attacks, and along with calcium and vitamin D, prevents osteoporosis.
Cautions
At high doses magnesium can be toxic. If you suffer from congestive heart failure, you should not take magnesium supplements.
Tuesday, December 16, 2008
Calcium: Role in the Body & Benefits
Role in the Body
Calcium is necessary for strong bones and teeth. It is also needed for nerve transmission, hormone and enzyme production, blood clotting, muscle contraction, and controlling blood pressure.
Dietary Sources
The best sources are milk and dairy products such as yogurt and ice cream. Other sources include broccoli, spinach, kale, beans, nuts, tofu, sardines, and salmon.
Who Is at Risk for Deficiency?
You may be at risk if you are lactose intolerant, smoke, drink alcohol, or take steroid, thyroid, high-cholesterol drugs, or antacids. Female athletes and menopausal women are also at higher risk. If you are deficient in vitamin D, you can't absorb or use calcium.
Benefits
Calcium prevents osteoporosis and may prevent high blood pressure, decrease the risk of colon cancer, and prevent kidney stones (only if the calcium comes from dietary sources, not supplements).
Cautions
People with a history of kidney stones or disease should not take calcium supplements.
Calcium is necessary for strong bones and teeth. It is also needed for nerve transmission, hormone and enzyme production, blood clotting, muscle contraction, and controlling blood pressure.
Dietary Sources
The best sources are milk and dairy products such as yogurt and ice cream. Other sources include broccoli, spinach, kale, beans, nuts, tofu, sardines, and salmon.
Who Is at Risk for Deficiency?
You may be at risk if you are lactose intolerant, smoke, drink alcohol, or take steroid, thyroid, high-cholesterol drugs, or antacids. Female athletes and menopausal women are also at higher risk. If you are deficient in vitamin D, you can't absorb or use calcium.
Benefits
Calcium prevents osteoporosis and may prevent high blood pressure, decrease the risk of colon cancer, and prevent kidney stones (only if the calcium comes from dietary sources, not supplements).
Cautions
People with a history of kidney stones or disease should not take calcium supplements.
Pantothenic Acid: Role in the Body & Benefits
Role in the Body
Pantothenic acid, sometimes referred to as vitamin B5, is used by the body to make coenzyme A, an enzyme needed to break down fats and carbohydrates into usable energy. It is also important in red blood cell production, synthesis of cholesterol and hormones, nerve transmission, and healthy adrenal gland functions.
Dietary Sources
Found in most foods, the good sources include: meat, eggs, saltwater fish, milk, mushrooms, beans and fresh vegetables.
Who Is at Risk for Deficiency?
Alcoholics.
Cautions
No known toxicity.
Pantothenic acid, sometimes referred to as vitamin B5, is used by the body to make coenzyme A, an enzyme needed to break down fats and carbohydrates into usable energy. It is also important in red blood cell production, synthesis of cholesterol and hormones, nerve transmission, and healthy adrenal gland functions.
Dietary Sources
Found in most foods, the good sources include: meat, eggs, saltwater fish, milk, mushrooms, beans and fresh vegetables.
Who Is at Risk for Deficiency?
Alcoholics.
Cautions
No known toxicity.
Biotin: Role in the Body & Benefits
Role in the Body
Biotin is a member of the B vitamin family, although it is not considered a true vitamin in that it is made in our bodies by intestinal bacteria. It is necessary for the metabolism of carbohydrates, fats and proteins, and healthy skin, hair, and nails.
Dietary Sources
Most of our biotin is made by our intestinal bacteria, but it can be found in beef liver, brewer's yeast, cooked egg yolks, poultry, soybeans, saltwater fish, milk, cheese, rice bran and whole grains.
Who Is at Risk for Deficiency?
You may be at risk if you take long antibiotics for a long time, you are on a very low calorie diet for a long period of time, or bodybuilders who eat large quantities of raw eggs.
Benefits
There have been claims that biotin can prevent baldness, but the evidence is only in cases of an underlying biotin deficiency.
Cautions
Considered non-toxic.
Biotin is a member of the B vitamin family, although it is not considered a true vitamin in that it is made in our bodies by intestinal bacteria. It is necessary for the metabolism of carbohydrates, fats and proteins, and healthy skin, hair, and nails.
Dietary Sources
Most of our biotin is made by our intestinal bacteria, but it can be found in beef liver, brewer's yeast, cooked egg yolks, poultry, soybeans, saltwater fish, milk, cheese, rice bran and whole grains.
Who Is at Risk for Deficiency?
You may be at risk if you take long antibiotics for a long time, you are on a very low calorie diet for a long period of time, or bodybuilders who eat large quantities of raw eggs.
Benefits
There have been claims that biotin can prevent baldness, but the evidence is only in cases of an underlying biotin deficiency.
Cautions
Considered non-toxic.
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