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Four Essential Minerals
Calcium
•Recommended: 1200-1500 mg daily for ages 11-24 and 1000 mg daily for ages 25 and older
•Keeps bones and teeth strong and dense.
•Aids in fat loss and maintaining proper weight
•Helps regulate the heart beat
•Helps metabolize iron
•Alleviates insomnia
•Regulates cell permeability
•Critical to pH balance
•Blood clotting and fat digestion depend on calcium
•Nicotine, Cola, Alcohol, Caffeine, Refined Sugars, too much salt and eating excessive calories can deplete calcium levels.
•Sugar upsets calcium metabolism – so don’t buy calcium supplements sold as candy, such as caramel or chocolate flavors
•Excellent supplement forms are calcium citrate, calcium chelate and calcium gluconate.
•Homogenized and Pasteurized milk is NOT a good source of digestible, absorbable calcium.
•Food Sources: nuts (almonds), seaweeds, kelp, seeds (sesame seeds), tofu, soybeans, broccoli, fruits, turnip greens, collard greens, dark green leafy vegetables and figs
•Calcium deficiency symptoms include aching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitations, hypertension, insomnia, muscle cramps, nervousness, numbness in arms/legs, pasty complexion, rheumatoid arthritis, rickets, tooth decay, cognitive impairment, convulsions, depression, delusions and hyperactivity
Sodium
•Recommended: 2400 mg per day – about 1 teaspoon
•Permeates the space between cells and with potassium on the inside of cells regulates cell permeability, allowing for free passage of nutrients and waste
•Bathes cells in a ‘salty ocean’
•Is important to the healthy functioning and balance of the fluids in blood and lymph
•Critical to pH balance
•Necessary to the production of hydrochloric acid used in the stomach for digestion.
•Required for proper nerve functioning and muscle contraction
•If you have salt softened water at home you absorb calcium while bathing or showering, brushing your teeth, drinking tap water, and even washing clothes
•During the refining of table salt (NaCl), natural sea salt or rock salt is stripped of more than 60 trace minerals and essential macro-nutrients. It is also heated at high temperatures that the chemical structure of salt changes. It is chemically cleaned and bleached and treated with anti-caking agents that prevent salt from mixing with water in the salt container. The anti-caking agents perform the same function in the human body so that refined salt does not dissolve and combine with the water and fluids present in our system - it builds up in the body and leaves deposits in organs and tissue, causing severe health problems. To make matters worse, the anti-caking agents are made with aluminum, with the bad taste of the aluminum being covered by refined sugar.
•If you need to use salt (sodium) with your meal, use unrefined sea salt or rock salt that contain natural nutrients used by the body much more effectively than refined table salt.
•Processed foods are a major source of hidden refined sodium
•Food Sources: virtually everything we eat. So stay with natural foods like fruits and vegetables.
Magnesium
•Recommended: 300 mg daily for women and 400 mg daily for men
•Fourth most abundant mineral found in the body – about 25 grams – with more than ½ stored in the bones.
•Magnesium is important for proper nerve conductivity and helps speed impulses throughout our nervous system.
•Involved in over 300 metabolic actions, including inside cells where energy is produced.
•Works to keep bone density by preventing loss of calcium
•Helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
•Magnesium also helps regulate blood sugar levels and promotes normal blood pressure
•Having adequate reserves helps fight against cardiovascular disease and immune disease
•Food Sources: green foods, such as spinach, nuts and seeds, beans and peas, unrefined grains, peanut butter and raw vegetables
•Magnesium deficiency symptoms include irritability, insomnia, poor digestion, rapid heartbeat, confusion, seizures, asthma, chronic fatigue, appetite loss, muscle weakness, chronic pain, depression, irritable bowel syndrome and may contribute to diabetes.
Potassium
•Recommended: 3500 mg daily
•Critical for pH balance
•Helps regulate heart rate, smooth muscle contractions and high-speed nerve function
•Regulates cell permeability from inside the cells, working with sodium on the outside of the cell, allowing for free passage of nutrients and waste
•Regulates sodium and water levels in the body.
•Attracts oxygen to cells
•Helps maintain good cardiovascular health
•Low blood sugar depletes potassium. Potassium is used to treat diabetes
•Tobacco and caffeine reduce the body's ability to absorb potassium
•Food Sources: bananas, potatoes, yams, raisins, soybeans, apricots, figs, nuts and seeds
•Potassium deficiency symptoms include seriously dry skin, acne, muscle cramps, memory impairment, constipation, depression, diarrhea, insatiable thirst, heart palpitations, glucose intolerance, stunted growth, high bad cholesterol levels, insomnia, low blood pressure, fatigue and weakness, nausea and vomiting and water retention
Other Beneficial Vitamins & Minerals
Vitamin A – also known as Retinol
•Recommended 5000 I.U. daily
•Is helpful in the prevention and treatment of night blindness, cataracts, macular degeneration and other eye problems
•Is an effective antioxidant in the treatment of prostate cancer, leukemia, skin cancer and mouth cancer caused by chewing tobacco
•Strengthens the epithelial tissues of the skin lining in eyes, mouth, nose, throat, lungs, digestive tract and urinary tract
•Good antioxidant for heart disease
•Promotes immune functions to protect against colds, flu and sinus and respiratory infections
Vitamin A is required for healthy reproduction and hormone stability in women
•Aids in blood sugar balance
•Aids body in new cell creation, healing wounds and keeping skin smooth
•Food Sources: apricots, asparagus, beet greens, broccoli, cantaloupe, carrots, collard greens, fish oil, garlic, kale, papayas, peaches, pumpkin, red peppers, spinach, sweet potatoes, watercress and yellow squash
Vitamin B Complex
Vitamin B1 – also known as Thiamin
•Recommended 1.5 mg daily
•Needed for metabolism of carbohydrates
•Needed for healthy brain and nervous system function
•Important for muscle function of the heart, stomach and intestines, aiding in heart muscle flexibility and a healthy heartbeat, as well as proper digestive functions
•Enhances circulation and the formation of blood
•Vitamin B1 has a positive effect on normal development of energy, growth, appetite and learning capacity
•Food Sources: brown rice, asparagus, broccoli, cereals, brussels sprouts, egg yolks, fish, legumes, peanuts, peas, pasta, poultry, wheat germ, whole grains, kelp, nuts, oatmeal, oranges, cauliflower, potatoes, plums, prunes, and raisins
•Deficiency symptoms may include constipation, enlarged liver, fatigue, irritability, labored breathing, loss of appetite, muscle atrophy, nervousness, depression, numbness of the hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness and severe weight loss.
Vitamin B2 – also known as Riboflavin
•Recommended 1.7 mg daily
•Important element for red blood cell formation and the production of antibodies.
•Essential for the metabolism of carbohydrates, fats and proteins, cell respiration and growth and the release of energy in cells
•Helps strengthen immune system by keeping digesting and respiratory linings healthy
•Vitamin B2 helps support the health of nerves, skin, nails and the eyes
•Used to limit cell damage caused by stroke or heart attack and may help improve memory
•Is used to treat migraine headaches and sickle cell anemia
•Food Sources: cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, yogurt, asparagus, avocados, broccoli, brussels sprouts, kelp, leafy greens, mushrooms, molasses, nuts, watercress and enriched flour
•Deficiency symptoms may include cracks or sores on the mouth, eye disorders, anemia, inflammation of the mouth and tongue, skin lesions, scaly skin, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth and slowed mental response
Vitamin B3 – also known as Niacin
•Recommended: 20 mg daily
•Essential for the release of energy from food
•Help in maintaining healthy skin, blood cells, normal growth and development, hormone production, a healthy brain and nervous system and the repair of genetic material
•Stabilizes blood sugar
•Helps the body process fats
•Reduce harmful cholesterol and increases good cholesterol levels
•Taking more than needed can lead to itching and red skin
•Food Sources: Asparagus, mushrooms, sea vegetables, salmon, tuna, chicken, turkey and vegetables such as leaf lettuce, tomatoes, carrots, broccoli and spinach
Vitamin B5 – also known as Pantothenic Acid
•Recommended 10 mg daily
•Vitamin B5 lowers triglycerides and LDL cholesterol, while raising HDL cholesterol
•Supports enzymes that break down fat
•Increases omega-3 fatty acids and reduces clot-promoting fats in cell membranes
•Works with Coenzyme A to increase metabolism in the heart and strengthen heart contractions, while slowing heart rate.
•Needed to make hormones and healthy blood cells
•Aids in the production of adrenaline
•Aids in metabolism of fats, carbohydrates and proteins
•Is required by all cells in the body, concentrating in organs
•Helps support stamina
•Aids digestion through the intestines
•Works with magnesium supporting production of healthy neurotransmitters
Aids the growth of beneficial bacteria in the intestines
•Food Sources: beef, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish and whole wheat
•Deficiency symptoms may include headaches, nausea and tingling in the hands
Vitamin B6
•Recommended 50 mg daily
•Aids in prevention of blood clots and the growth of melanoma
•Helps prevent kidney stones and eye damage and vision loss
•Needed for production of hydrochloric acid and absorption of fats and protein
•Aids in maintaining sodium and potassium balance
•Aids in red blood cell formation & health
•Required by the nervous system, it is required for normal brain function and for the synthesis of nucleic acids RNA, DNA, which contain genetic instructions for the reproduction of all cells and for normal cellular growth
•Vitamin B6 helps support immunity to cancer by affecting immune system function and the production of antibodies
•Can prevent arteriosclerosis
•Inhibits production of homosysteine – high levels linked to heart disease
•Used to help treat allergies and arthritis
•Vital for manufacturing prostaglandins which are responsible for dilating blood vessels and opening bronchial passages to help asthma sufferers
•Vitamin B6 helps stabilize blood sugar and aids cells in metabolizing blood sugar
•Works to reduce water retention, lowering blood pressure
•Useful in treatment for sleep disorders and carpal tunnel syndrome
•Food Sources: carrots, chicken, eggs, fish, pork, beef, dairy products, peas, spinach, sunflower seeds, walnuts, wheat germ, avocados, bananas, beans, broccoli, brown rice, whole grains, cabbage, cantaloupe, corn, potatoes and soybeans
•Deficiency symptoms include anemia, headaches and nausea, flaky skin, vomiting, anorexia, arthritis, conjunctivitis, cracks or sores on the mouth and lips, dizziness, fatigue, slow wound healing, inflammation of the mouth and gums, learning difficulties, poor memory, hair loss, hearing problems, numbness, stunted growth and tingling sensations
Vitamin B12 – also known as Cobalamine
•Recommended 6 mcg daily
•Plays a key role in the nervous system and brain function
•Vitamin B12 is involved in the metabolism of every cell of the body. It affects DNA synthesis and regulation, fatty acid synthesis and energy production.
•Aids in production of melatonin, the sleep hormone
• Aids folic acid in regulating formation of red blood cells and in utilizing iron
•Important to make white blood cells
•Aids in cell formation and cellular longevity and can prevent nerve damage by strengthening the lining of nerve cells
•Is essential in male and female fertility
•Assists memory and learning by production of the neurotransmitter acetylcholine
•Needed for digestion, food absorption, protein synthesis and aids the metabolism of carbohydrates and fats
•Food Sources: foods that come from animals, including fish, meat, poultry, eggs, milk, and milk products are food sources of Vitamin B12. No plant based foods exist except fortified cereals.
•Deficiency symptoms may include tingling in hands/feet, memory loss, moodiness, dizziness, dementia, problems sleeping, abnormal gait, chronic fatigue, constipation, digestive disorders, hypersensitive skin, drowsiness, enlarged liver, eye disorders, hallucinations, headaches, tongue inflammation, irritability, labored breathing, nervousness, neurological damage, palpitations, ringing in the ears and spinal cord degeneration
Vitamin C – also known as Absorbic Acid
•Recommended 200-1000 mg daily
•Used in the treatment and prevention of most cancers because of its protection from free radicals. Also helps prevent and treat artherosclerosis, heart disease, infections, colds and flu, asthma attacks, lung inflammation, cataracts and glaucoma
•Is important for blood clotting and preventing bruising
•Vitamin C is required for tissue growth and repair, adrenal gland function, healthy gums
•Increases absorption of iron
•May reduce cholesterol levels and high blood pressure
•Boosts natural defenses and kills bacteria
•Is beneficial in keeping bad cholesterol from oxidizing and building up
•Vitamin C is needed to make connective tissue for bones, to build strong blood vessels and for healing of wounds. It is needed for production of elastin
•Helps control blood sugar and blood pressure
•Considered one of the most important antioxidants for the body
•Food Sources: berries, citrus fruits, green vegetables, asparagus, avocados, beet greens, broccoli, brussels sprouts, cantaloupe, lemons, mangos, onions, papayas, peas, pineapple, radishes, spinach, tomatoes and watercress
•Deficiency symptoms include slow healing, tendency to bruise easily, bleeding gums, susceptibility to colds and infections and lack of energy
Vitamin D
•Recommended 400 I.U.
•Enhances immunity by strengthening white blood cell production
•Necessary for proper calcium absorption
•Aids in maintaining thyroid function
•Aids in blood clotting
•Necessary for bone, teeth & muscle growth, especially in children
•Used to help fight certain cancers, especially prostate, colon and breast cancers
•Best source is 15 minutes of sun exposure 3 times a week. It is produced in the skin.
•Food Sources: fish liver oils, fatty saltwater fish like halibut, salmon, sardines & tuna, dairy products, eggs, oatmeal, sweet potatoes, vegetable oils.
•Deficiency symptoms include loss of appetite, burning sensation in the mouth and throat, diarrhea, insomnia, visual problems, weight loss
Vitamin E
•Recommended 30 I.U.
•Can help prevent age spots, cancer, cataracts and cardiovascular disease
•Aids in healthy healing of tissues and blood clotting, reducing scarring
•Can help reduce blood pressure, raise HDL cholesterol, reduce LDL cholesterol by keeping cholesterol from oxidizing and eliminate triglycerides
•Helps relax muscle cramps and improve athletic performance
•Helps in maintaining healthy nerves and muscles, while strengthening blood vessel walls
•Important to healthy skin and hair
•Slows the effects of aging
•Aids in controlling blood sugar & insulin levels
•Increases male fertility
•Food Sources: vegetable oils, dark green leafy vegetables, legumes, nuts, seeds, whole grains, brown rice, cornmeal, eggs, kelp, oatmeal, organ meats, soybeans, sweet potatoes, watercress, wheat germ
•Deficiency symptoms include infertility in men and women, menstrual problems, neuromuscular impairment, shortened red blood cell lifespan, miscarriage, uterine degeneration, bowel cancer, breast cancer, red blood cell damage, destruction of nerves
Vitamin K
•Recommended 80 mcg
•Essential for blood clotting by producing prothrombin, which is necessary for blood clotting
•Essential in bone repair and formation
•Aids in converting glucose into glycogen for storage in the liver and promotes healthy liver functions
•Cholesterol medication, antibiotics, a diet low in vegetables and chemotherapy may lead to Vitamin K deficiencies
•Food Sources: asparagus, broccoli, brussels sprouts, cabbage, cauliflower, dark green leafy vegetable, egg yolks, oatmeal, oats, rye, safflower oil, soybeans, wheat
•Deficiency symptoms include bruises, nosebleeds, blood in urine, intestinal bleeding
Carnitine
•Increases the use of fat as an energy source for metabolism.
•Important to any weight loss program
•Important to healthy heart function
•Supports removal of triglycerides and fatty acids
•Not found in any vegetables
•Food Sources: red meat & dairy contain the highest concentrations. Also found in nuts and seeds (pumpkin, sunflower, sesame), beans, peas, lentils, peanuts artichokes, asparagus, beet greens, broccoli, brussels sprouts, collard greens, garlic, mustard greens, okra, parsley, kale apricots, bananas, oatmeal, whole wheat, wheat bran, wheat germ and bee pollen
•Deficiency results in accumulation of fatty acids around cells, reducing permeability
Chloride
•Recommended 3400 mg daily
•Important to maintain fluid balance in body
•Production of hydrochloric acid, which is necessary for digestion
•Helps muscles contract and relax
•Food Sources: almost all foods
Choline
•Important for brain neurotransmitters and building cell membranes
•Aids in fat and cholesterol metabolism
•Moves fat from the liver
•Assists in hormone production
•Food Sources: eggs, organ meats, red meat, dandelion greens, nuts, seeds, soybeans, cabbage, cauliflower, chickpeas, lentils and rice
•Deficiency symptoms include impaired brain and mental function, stunted growth, heart problems, ulcers, high blood pressure, fat buildup in the liver, kidney and liver problems
Chromium
•Recommended: 200 mcg daily
•Controls insulin and blood sugar, acting as an agent to combine them together so that the blood sugar is absorbed by cells. Blood sugar that roams the blood stream unattached to insulin is what leads to blindness, poor circulation, poor healing abilities and amputations in diabetics.
•Lowers bad cholesterol (LDL), raises good cholesterol (HDL)
•Increases immune system functioning
•Promotes fat loss and lean muscle increase
•Decreases hypertension (high blood pressure)
•Increases DHEA production in the body
•Essential trace mineral for carbohydrate and fat metabolism
•Is depleted by intense activity such as weightlifting or intense exercise
•Research shows that there is no side affect for taking larger quantities by dieters and athletes
•Food Sources: Brewer’s yeast, grains, nut (especially brazil nuts), apples, broccoli, dried beans, leafy lettuce (romaine), onions, tomatoes, sweet potatoes and potatoes.
Cinnamon
•Recommended: no RDA - One 500 mg capsule = ¼ teaspoon - Take 2000 mg daily
•Helps prevent unwanted clumping of blood platelets
•Lessons inflammation
•Helps stop the growth of bacteria and fungi
•Slows the rate at which the stomach empties after meals & lowers food’s glycemic index
•Improves the ability to respond to insulin and use glucose in the blood
•1 gram per day (approx ¼ to ½ teaspoon) of cinnamon produced an average 20% drop in blood sugar, with additional drops in cholesterol and triglycerides in recent studies
•A 40 day study showed results as follows: cinnamon reduced blood sugar levels by 18-29%, triglycerides 23-30%, LDL cholesterol 7-27%, and total cholesterol 12-26%.
•Cinnamon scent boosts brain function – smell it before a test - seriously
•May provide relief from constipation and diarrhea
•Excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium
•1 teaspoon cinnamon (approx 2000 mg) provides 0.38 mg manganese, 1.24 g dietary fiber, 0.85 mg iron and 27.84 mg calcium
CoEnzyme Q10
•Energy production in all cells
•Aids blood circulation
•Used to treat side effects caused by chemotherapy
•Used to treat heart conditions and hypertension in some countries
•Resistance to histamine, which makes it beneficial to allergy, asthma and other respiratory ailments
•Food Sources: mackerel, salmon, tuna, sardines, peanuts, spinach, soy and canola vegetable oils, wheat germ, brown rice, tofu
Copper
•Recommended 2 mg daily
•Healthy nerves and joints
•Aids in formation of bone, hemoglobin, red blood cells
•Aids in energy production
Is part of processes for hair and skin coloring, taste sensitivity and artery flexibility for circulation
Essential for heart function
Helps to control uric acid levels
•Contributes to development of red and white blood cells
•Copper makes the insulation that covers nerves
•Is important to absorption of iron
• Bone healing and strength
•Should not supplement unless under doctor’s advice because of possible toxicity
•Food Sources: Nuts, seeds, soy products, almonds, avocados, barley, beans, beets, broccoli, garlic, lentils, mushrooms, oats, oranges, pecans, potatoes, radishes, raisins, salmon, seafood, soy beans, whole grains, green leafy vegetables
Turmeric
•Recommended: No RDA - Take 400 mg up to 3 times daily
•Reduces fat deposits near the liver
•Reduces LDL (bad) cholesterol and promotes production of HDL (good) cholesterol
•Thins the blood
•Reduces inflammation
•When applied topically (on the skin) helps heal psoriasis, fungal infections and athlete’s foot
•Acts as an antibiotic when applied to skin and exposed to sunlight
Omega 3-6-9 Oils –
•Recommended: Not established
•Omega-3 fatty acids have been shown to help keep cholesterol levels low, stabilize irregular heart beat, and reduce blood pressure
•Omega-3 fatty acids are also natural blood thinners, reducing the "stickiness" of blood cells
•The brain is 60% fat and needs omega-3 fats to function properly
•Omega-3 fatty acids may help maintain healthy breast tissue and prevent breast cancer
•Without a sufficient supply of polyunsaturated omega-3 fatty acids, the body will use saturated fat to construct cell membranes, resulting in cell membranes that are less elastic, a situation that makes the heart muscle stiffer and less able to return to a resting state
•Omega-3 is important in helping cells resist infection with influenza and the herpes family of viruses by supporting healthy cell wall development that act as anti-inflammatory agents
•Omega-3 and -6 fatty acids cannot be produced by the body.
•Omega 6 fatty acids are a chain of polyunsaturated fatty acids, also called linoleic acid, an essential fatty acid
•Omega 9 fatty acids can be produced by the body and are therefore not considered essential oils as the body can produce them as needed.
•Food Sources: cold water fish (omega-3), flaxseed oil (omega 3-6-9) and borage seed oil (omega 6-9). Flaxseed oil is absorbed much easier by the body.
•Note: Supplements may contain seed oils or fish oils, although fish oils are not as effective as seed oils. If you do not use any cooking oil other than virgin coconut oil for cooking (see below), you do not get many omega-6 fatty acids in your diet naturally. If you do use cooking oils, chances are you get more omega-6 than your body needs. If so, don’t use the omega 3-6-9 supplement. Use an omega-3 supplement.
Virgin Coconut Oil
•Is a medium chain saturated fat that is good for you and easily metabolized
•It does not denature like other oils when heated and cannot turn into trans fats
•Does not contribute to bad cholesterol and raises good cholesterol in some people
•Contains lauric acid, which supports the immune system
•Research has shown that the shorter medium chain fatty acids found in coconut oil boost the body’s metabolism, balance blood sugar and control diabetes, dissolve kidney stones, protect against cancer, raise body temperatures, and help provide greater energy. Results are a healthier, leaner body, more energy and healthier skin.
•A small amount is all that is needed for cooking and frying, unlike vegetable oils.
Chocolate
•Chocolate can reduce alcohol cravings, reduce depression and reduce pain
•May stimulate metabolism
•Causes body to produce endorphins, which give a sense of pleasure
•Can raise good cholesterol without raising bad cholesterol
•Food Sources: the cacao plant
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