Terry Talks Nutrition: Minerals

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1 Terry Talks Nutrition: Minerals

2 What Your Body Needs as Fuel Water Protein Carbohydrates (just not from grains!) Fats Vitamins Minerals today s topic!

3 Minerals vsvitamins All vitamins and some minerals are absolutely necessary for life (essential) Must be obtained from the diet Vitamins are organic compounds contain carbon as one of their atoms Are absorbed and stored in/with water water-soluble Or are absorbed and stored in/with fat fat-soluble Minerals are inorganic they are pure elements with no carbon atoms Major or macro minerals are required in amounts over 100 mg daily Minor or trace minerals are needed in much smaller amounts Your body converts inorganic minerals to a usable organic form through chelation

4 Why are Minerals so Important? Minerals are necessary in every part of your body Keep your bones and teeth strong: calcium, phosphorus, iron, magnesium, manganese, zinc, boron Keep your skin smooth and your hair shiny: silica, zinc Keep your heart beating: calcium, iron, potassium, sodium, magnesium Keep your brain working: iron, zinc, iodine Keep your digestion running smoothly: manganese and chromium And much muchmore!

5 But Terry, I eat a very healthy diet. I m sure I get enough minerals. Food today is not as nutritious as it once was Plants absorb minerals from the soil, but modern farming practices have depleted the minerals it contains In comparison with plant foods from the 1950s, studies have found 16% less calcium 16% less iron 25% less zinc 50% less selenium A nationwide survey found that women are not even getting the RDA for calcium, iron, zinc, magnesium and copper. The RDA is just enough to help prevent a deficiency, not to promote optimal health.

6 Other factors that reduce your mineral levels Chronic use of antacid medications Lack of stomach acid means that protein is not digested properly and mineral absorption is impaired Women taking acid blockers were 25% more likely to have broken bones (according to a recent study) Diet based on processed, rather than natural, ingredients Packaged foods are very high in sodium Sodium intake should be balanced by potassium intake The average American eats 4 times as much sodium and half as much potassium as recommended Excessive soda drinking (depletes the body of potassium) Stress impairs digestion and reduces nutrient absorption Gastrointestinal disorders (celic, irritable bowel, etc)

7 What are some signs I might need more minerals? Muscle aches and leg cramps Fatigue Headaches Dry skin Brittle, dry hair and nails Irritability

8 A closer look at: calcium Most abundant mineral in the body 99% of calcium is found in bones Over a lifetime, a woman loses 50% of her bone mass particularly during the first 10 years after menopause Many Americans consume only half the recommended daily intake of calcium required for strong bones Calcium is also required for the heart, blood clotting, muscle contractions and other functions

9 Calcium, Minerals and ph ph is a measurement of acid and alkaline Ideally we have acid tummy, basic body Most American eat acid-forming diets White flour, bagels, crackers, etc White sugar, corn syrup Soda and soft drinks Bacon and sausage and other processed meats Calcium neutralizes the acid if not enough available, calcium is pulled from your bones RESULT = osteoporosis

10 Other benefits of calcium Studies have shown that: Calcium intake can reduce the risk of cancer by 60% in postmenopausal women Men and women with higher calcium intake have up to a 30% reduction in colon cancer risk Overweight women taking calcium saw a significant drop in body weight losing fat, not muscle Calcium plus vitamin D may reduce the risk of Type 2 diabetes by over 30% Calcium lactate specifically Helps regulate the menstrual cycle Helps kids sleep Anti-viral properties And more!

11 A closer look at: magnesium Aids in the function of every organ in the body Magnesium intake has declined severely Refining whole grains causes a magnesium loss of up to 80% Boiling vegetables can lead to a 50% magnesium loss Most Americans do not eat large quantities (or any) of the foods high in magnesium Seeds, nuts, whole grains, green leafy vegetables

12 What can magnesium do for you? Helps reduce blood pressure Dialatescoronary arteries increasing oxygen flow to the heart Reduces risk of heart attack, stroke, and other heart disease Use it for Asthma Diabetes Restless leg syndrome Migraine headaches PMS Magnesium glycinate chelate is well absorbed and easy on the stomach

13 Magnesium s partner P-5-P Pyridoxal-5-Phosphate or P5P active form of vitamin B6 Does not need to be converted by the liver Use in combination with magnesium for Carpal tunnel syndrome Fluid retention PMS Nerve pain

14 A closer look at: potassium Potassium helps keep sodium levels in check Too much sodium causes Fluid retention Which increases blood volume Which increases blood pressure Which puts strain on the kidneys, heart and blood vessels and makes them work harder

15 Benefits of Potassium In women with high blood pressure, those who consumed plenty of potassium cut their risk of a stroke by almost 40% Very similar findings were reported in an earlier study women who increased potassium intake reduced risk of dying from a stroke by 40% Effect of potassium may be greatest in people who have problems reducing their sodium intake Remember most Americans consume TWICEas much sodium and HALFas much potassium as they need!

16 One thing to know about potassium Maximum amount allowed in a tablet or capsule is 100 mg Concentrated potassium in tablet/capsule form can be very irritating to the stomach lining For more than 100 mg of potassium look for powder delivery form

17 A Closer Look at: Iron Are you tired all the time? It might be iron deficiency Iron deficiency is the most common mineral deficiency worldwide Most common in women (blood loss during menstruation) and children As many as 90% of women do not even get the RDA minimum of daily iron intake Two forms of iron hemeand non-heme Heme= animal source Non-heme = plant source Hemeiron is more absorbable

18 Benefits of Iron Iron is needed for oxygen transport to the cells of the body Iron supplementation can help Increase energy Address anemia (reduced number of red blood cells) Fetal development during pregnancy Iron supplements Liver extract provides iron in the absorbable heme form, and is non-constipating

19 A Closer Look at: Iodine The most misunderstood mineral Essential for thyroid function Detoxification Immune system function Other properties: Antibacterial Anti-cancer Anti-parasitic Thyroid and Breast tissue have particularly high requirements for Iodine

20 Forms of Iodine Different body tissues take up different forms of iodine Breast tissue molecular iodine Thyroid tissue potassium or sodium iodide iodide is iodine bound to another element

21 Don t be Afraid of High Dose Iodine RDA is 150 micrograms (0.15 mg) daily Enough to prevent goiter but not sufficient to improve health Iodine experts recommend 6.25 to 12.5 mg of iodine daily for basic support; 30 mg daily when addressing specific thyroid disorders Daily dietary iodine intake in Japan is at least 25 times higher than in the United States!

22 Mineral forms The most bioavailable minerals are chelates From the Greek word chela meaning claw Remember minerals are inorganic and not well absorbed Chelated minerals are bound (or clamped on) to organic compounds such as amino acids, and thus more easily carried through the intestinal wall (absorbed) Example: magnesium glycinate chelate, zinc glycinate chelate

23 Other Beneficial Minerals Vanadium and chromium great for helping control blood sugar Silica builds strong hair and nails, great for teeth and jawbones. Strontium great for building strong bones Copper, boron and manganese also great for bones Zinc essential for a healthy immune system Selenium protects against free radical and cancer development

24 Typical take one a day multiple MINERALS

25 Be a Mineral Smart label reader Notice what is missing? Iodine Potassium Molybdenum Notice there is very little Magnesium Selenium Calcium Have to look at the small print on the bottom to see the forms of the nutrients they are not necessarily the optimal form for absorption Also full of artificial colors 100% of the DV is not enough for optimal results: think about deficiency vs insufficiency