mineral Archives - Amazing Health Advances

Blunt Truth: Do NOT Get Deficient in This Essential Nutrient

AHA Publisher — Mon, 19 Apr 2021 07:00:55 +0000

Sara Middleton via NaturalHealth365 – Magnesium is an important mineral that offers some impressive health benefits and is involved in hundreds of functions within the body. Without it, humans are at risk of a range of physical and even mental problems. The challenging thing is, several magnesium supplements exist. Which is the best supplement for your health needs? Let’s look to the research to help guide us in the right direction. Citrate, Glycinate, and Oxide – Oh My! Here’s How to Choose the Best Magnesium Supplements! According to the National Institutes of Health Office of Dietary Supplements, magnesium citrate, aspartate, lactate, and chloride appear to be more bioavailable than magnesium oxide and magnesium sulfate. This means they are more easily absorbed by the body and consequently can actually be put to use for good. (In addition to poor absorption rates, there may be another reason to avoid magnesium oxide as a dietary supplement. According to the NIH, this form – along with magnesium chloride and magnesium carbonate – is most likely associated with diarrhea and abdominal cramping.) Magnesium citrate, in particular, appears to shine in terms of bioavailability. One older randomized and double-blinded study published in the aptly named scientific journal Magnesium Research found that this form was “superior” to magnesium oxide and another preparation known as amino-acid chelate. Other crowd favorites among natural health and wellness circles include: Magnesium L-threonate Magnesium orotate Magnesium glycinate Magnesium malate By the way, magnesium sulfate (aka Epsom salts) may enhance the soothing effects of your bath. Still, it’s unclear whether magnesium can effectively get absorbed through your skin, so you may not want to rely on this product to increase your intake. Because the best supplement for you might vary depending on your particular health needs and goals – and because it is possible to develop magnesium toxicity from supplementing with too much of this mineral – it’s a good idea to chat with your medical provider before. Avoid Becoming Deficient in Magnesium – Here’s How to Get Enough of This Essential Nutrient Magnesium deficiency or even subclinical deficiency (insufficient but not so low to reach the formal definition of deficiency) is no joke. Not having enough of this mineral in your body may contribute to issues like headaches, muscle cramps, and impaired bone and nervous system health. A recent study published in the Journal of the American Osteopathic Association suggests that 50 percent of Americans don’t get enough magnesium which could even render another important nutrient, vitamin D, ineffective in the body. So, there’s no question that you need to ensure you’re getting plenty of this nutrient into your body. As a reminder, the recommended daily intake of magnesium for adults is about 320 milligrams and 420 milligrams for women and men, respectively (and about 310 mg to 360 mg for pregnant or lactating women). And whether you choose to add a high-quality magnesium supplement to your routine, the NIH Office of Dietary Supplements also recommends eating magnesium-rich foods. The following foods contain at least 42 mg of magnesium per serving, or about 10 percent of the recommended daily value: Pumpkin seeds Chia seeds Almonds Spinach Black beans Potatoes Plain yogurt Sources for this article include: NIH.gov Healthline.com ScienceDaily.com NIH.gov NIH.gov NIH.gov To read the original article click here.

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6 Reasons to Include Zinc in Your Diet

AHA Publisher — Fri, 14 Aug 2020 07:00:17 +0000

Lori Alton via NaturalHealth365 – While coverage of the COVID-19 pandemic continues to dominate headlines in the United States, the fact is: heart disease and cancer remain the number one and number two causes of death in the nation. Unfortunately, much of the research about zinc benefits have been ignored by the mainstream medicine and conventionally-trained physicians. Hopefully, this report can help to change all of that. Today, we’ll focus our attention on how zinc can help the fight free radical damage, minimize the risk of cellular dysfunction and greatly improve immune system performance. Study: How Zinc Improves Immune System Function and Speeds Up Your Ability to Regain Your Health Researchers have learned that zinc promotes immune system function by strengthening epithelial barriers, boosting cellular immunity and activating the T-lymphocytes which attack and kill infected cells. And, a recent review published in the American Journal of Tropical Medicine and Hygiene concluded that zinc supplementation is associated with significant reduction in the duration of the common cold. The researchers noted that zinc reduced the length of colds and flu by over 52 hours. In other words, zinc supplementation can rescue cold and flu sufferers from two whole days of sniffling, sneezing, achy misery -quite a reprieve! Important to note: in order to ease cold and flu symptoms most effectively, zinc should be taken at the first sign of illness. Discover the Great Antioxidant Effects of This Valuable Mineral Zinc is a potent antioxidant that scavenges free radicals which would otherwise damage lipids, proteins and cell DNA in the body, potentially triggering disease. This essential micronutrient is also a key constituent of superoxide dismutase, a natural antioxidant enzyme linked with longevity. In one placebo-controlled study published in the American Journal of Clinical Nutrition and involving healthy adults aged 55 to 87 years, the researchers found that markers of oxidative stress – such as inflammatory cytokines and endothelial cell adhesion molecules – were substantially lower in participants who were given zinc. This translated into concrete disease-fighting benefits, with the zinc group demonstrating significantly lower rates of infections when compared to the placebo group. And the good news about zinc keeps on coming. It turns out that zinc benefits the heart, as well. It’s Time to Be Good to Your Heart Function Zinc is important for the health of the endothelium – the fragile, all-important layer of cells lining blood vessels. In addition to supporting endothelial function and healthy circulation, zinc supplementation has been shown to reduce the risk of artery-clogging atherosclerosis – thereby helping to prevent heart attack and stroke. Promising Research for All Those Concerned About Cancer Cell Growth Esophageal cancer is a particularly lethal form of cancer, with The American Cancer Society estimating that over 16,000 people will lose their lives to the disease in the United States in 2020 alone. But recent research on zinc has yielded encouraging results. In a study published in FASEB (the journal of the Federation of American Societies for Experimental Biology), researchers found that zinc can arrest the growth of esophageal cancer cells while leaving healthy cells unharmed. The scientists noted that zinc works by interfering with overactive calcium signaling in cancer cells. Other research has demonstrated that zinc can help halt the growth of prostate cancer cells. Don’t Ignore the Health Dangers of Fatty Liver Disease With up to 40 percent of Americans living with some form of nonalcoholic fatty liver disease (NAFLD), this once little-known condition is now at epidemic proportions in the United States. Zinc lends the liver a helping hand by reducing inflammation, decreasing free radical damage, promoting nutrient absorption and facilitating elimination of waste. In an influential placebo-controlled study conducted in 2018, researchers gave supplemental zinc to participants with chronic liver disease, including hepatitis B, hepatitis C, nonalcoholic steatohepatitis (a possible complication of NAFLD) and alcohol-related cirrhosis of the liver. After 36 months, the zinc group showed lower levels of inflammatory markers and better liver function. But, that’s not all. The zinc group also had a lower risk of developing hepatocellular carcinoma, a deadly liver cancer that can result from chronic liver disease. Health warning: Zinc Deficiencies Increase the Risk of Unwanted Health Issues Of course, an obvious (no-brainer!) reason for consuming healthy levels of zinc is to protect against deficiencies. According to Oregon State University, 12 percent of the American population is at risk for zinc deficiency. In elderly people, the risk increases to a shocking 40 percent. And, the consequences can be grave. Zinc deficiency can cause increased susceptibility to many chronic degenerative diseases – along with anemia, impotence, cognitive problems and slowed wound healing. Zinc deficient infants are at a higher risk of both pneumonia and diarrhea. According to a review published in Archives of Biochemistry and Biophysics, zinc shortfalls cause impaired formation and activation of disease-fighting lymphocytes. And, several studies have shown that zinc deficiency encourages tumor growth and promotes the production of pro-inflammatory molecules. Protect Your Health With Sufficient Zinc Intake Diets that exclude grass-fed meats, wild seafood and pasture-raised eggs may be low in zinc, leaving vegetarians and vegans are at particular risk for deficiency. Along with elderly people, others at risk include those with chronic digestive disorders, athletes or any person that sweats heavily. Classic symptoms of zinc deficiency include brittle nails, white spots on the fingernails, hair loss, fatigue and impaired memory and concentration. Lowered sex drive, adult acne and decreased sense of smell and taste can also indicate a shortage of zinc. While the Institute of Medicine advises a zinc RDA of 11 mg a day for men and 8 mg a day for women, many natural health experts recommend more generous amounts. If you would like to try supplementing with zinc, talk to your integrative healthcare provider for guidance. You can boost your dietary intake of zinc with grass-fed beef, wild-caught salmon, sardines, poultry, chickpeas, cashews, pumpkin seeds, yogurt, eggs and mushrooms. The fact is: zinc benefits are simply too far-reaching and powerful to overlook. It’s well worth taking the time to make sure that you are “up to speed” on this life-sustaining mineral. Sources for this article include: NIH.gov, Springer.com, LifeExtension.com, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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11 Essential Nutrients Your Body Needs NOW

AHA Publisher — Mon, 25 May 2020 07:00:32 +0000

Rachael Link, MS, RD via Dr. Axe – With so much information circulating out there about nutrition, it can be challenging to make sure you’re getting the nutrients you need each day. In fact, with some sources listing as many as 90 essential nutrients, following a balanced diet can quickly become overwhelming. However, getting all the nutrients you need doesn’t have to be complicated. In fact, by just being mindful about a few specific nutrients, eating a healthy diet full of nutrient-dense foods can be pretty simple. Breaking it down into essential versus nonessential nutrients can help simplify and streamline your diet, making it easier than ever to achieve better health. But what are those nutrients, and what do nutrients do, anyway? Let’s take a look at the 11 essential nutrients your body needs, why and how to obtain them. What Are Nutrients? According to the dictionary, the official nutrients definition is “a substance that provides nourishment essential for growth and the maintenance of life.” This encompasses the broad spectrum of micronutrients, healthy fats, amino acids and other substances that your body needs to function, survive and thrive. Most of these are obtained through the things you eat, drink or supplement in your diet. However, this nutrients definition doesn’t differentiate between essential and nonessential nutrients. While there are thousands of specific nutrients, each with its own unique benefits and functions, there are a few specific nutrients that you should be especially mindful about incorporating into your day. And although there are technically six essential nutrients, there are certain healthy fats, vitamins and minerals that you should be sure to include in your diet as well. Essential Nutrients vs. Nonessential Nutrients So what exactly distinguishes an essential nutrient from a nonessential nutrient? There are six essential nutrients found in the body, including carbohydrates, fats, proteins, water, vitamins and minerals — with proteins, carbs and fats classified as macronutrients. These are the main classes of nutrients, which can further be broken down into specific micronutrients that are especially important for health. Essential nutrients cannot be produced by the body and must be obtained through other means while many nonessential nutrients can be both synthesized and absorbed from food. Cholesterol, for example, is needed to produce hormones and maintain the cell membrane, but it can be either obtained from food or produced in the body. Benefits Meeting your essential nutrient needs can come with major benefits in terms of your health. In fact, these nutrients are called “essential” for a reason. Without these crucial nutrients, vitamins and minerals, your body would not be able to function properly. Meeting your potassium needs, for example, helps your heart pump blood throughout your body, while calcium and vitamin D keep your skeletal framework strong and sturdy. Other important benefits that come with getting enough nutrients include improving your immune system, building muscle, keeping your heart healthy and staying hydrated — as well as sustaining life and keeping your body working efficiently. 11 Essential Nutrients 1. Carbohydrates Despite being demonized as “unhealthy” or “fattening,” carbohydrates are critical to the function of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel for your body and brain. Not only do they provide energy for the body, but they also help stabilize blood sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy. Plus, some of the world’s healthiest foods fall into the category of carbohydrates. Fruits and vegetables, for instance, are incredibly nutrient-dense and loaded with important vitamins, minerals and antioxidants. Even on a low-carb or ketogenic diet, you’re still taking in a few grams of carbohydrates here and there, making healthy carbs an important part of any diet. Complex carbohydrates take longer to break down, which can help you feel fuller for longer and keep blood sugar levels regular. Whole grains, vegetables and fruits are a few examples of healthy complex carbohydrates that can fuel your body and supply you with a megadose of nutrients. 2. Protein It’s no secret that protein is critical to good health. From forming muscle to creating new enzymes and hormones, getting enough protein in your diet is key. Proteins are made up of building blocks called amino acids, which are composed of even smaller units called peptides. There are 20 types of amino acids, all of which are important. However, nine of these are considered essential amino acids because they can’t be produced by your body. The nine essential amino acids include: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine While animal proteins provide adequate amounts of all essential amino acids, plant-based proteins are typically lacking in one or more. The best way to ensure adequate protein intake is to include a variety of protein foods in your diet, such as meat, eggs, dairy, nuts and beans. 3. Fat Much like carbohydrates, dietary fat has earned an undeservedly bad reputation because of its association with body fat. Fat is an essential nutrient that provides energy, boosts the absorption of certain vitamins and helps protect your organs from damage. Some types of fat are better than others, however. Trans fats, for example, are a type of fat found in processed foods, baked goods and shortening. This type of fat has been shown to significantly increase the risk of heart disease and should be avoided at all costs. Unsaturated fats, on the other hand, can actually help protect the heart and aid in the prevention of heart disease. Healthy sources of fat include nuts, avocados, salmon, olive oil, flaxseed and nut butters. Including a few servings of these foods per day can help provide the fats your body needs and protect against disease. 4. Water The human body can survive for long periods of time without food. In fact, there have been case studies reporting on some extreme cases of people who have successfully gone without eating for 382 days under medical supervision with no negative side effects. Of course, I’d never recommend such extreme fasting — I simply point this out to highlight the importance of water. While you may be able to go without food for quite a while, even just a few days without water can be detrimental. Water accounts for a pretty big portion of the body, making up somewhere between 55 percent to 75 percent of your body mass. It plays an essential role in waste removal, digestion and temperature regulation and makes up a core component of every cell in your body. Dehydration can lead to symptoms like dry skin, dizziness, fatigue, a rapid heartbeat and even death if left untreated. In addition to the things that you drink, you also take in water through the foods that you eat as well. Fruits and vegetables, in particular, tend to have a higher water content and can help keep you hydrated. 5. Vitamins You’ve likely heard all about the importance of vitamins like folate, vitamin C and vitamin A, among others, so it should come as no surprise that vitamins make the list of essential nutrients. There are many different types of vitamins, each with its own specific function and role in the body, but all equally vital for maintaining optimal health. Vitamin A, for instance, is critical for the health of your eyes and skin, while vitamin K builds strong bones and is involved in blood clotting. There may be minute differences in the amounts of specific vitamins for men versus women, but in general, the essential vitamins that your body needs are: Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K B vitamins, including thiamine, riboflavin, folic acid and vitamin B12 The best way to get in all of these vitamins is to eat a healthy and balanced diet with plenty of vegetables and fruits. A multivitamin may also be useful to help fill in the gaps if you have a restrictive diet. 6. Minerals Much like vitamins, minerals are also important for helping your body function properly and stay healthy, and each comes with its own specific role. Iron, for example, is key to the production of red blood cells, phosphorus strengthens the bones and teeth, and magnesium is a crucial component of more than 300 reactions in the body. The minerals that your body needs include: Sodium Iron Potassium Calcium Chloride Magnesium Phosphorus Trace minerals These can all be obtained through food, so eating a nutritious diet can prevent deficiencies and make sure you’re getting the minerals that you need. 7. Calcium You probably know calcium as the most important nutrient for bone health, and that’s true. Although there are several nutrients that are key to building strong bones, over 99 percent of the body’s calcium is found in the bones and teeth. However, that’s not all calcium is good for. Calcium is also involved in muscle contractions, nerve function and the movement of blood throughout the body. Calcium is found naturally in dairy products, leafy greens, white beans, and certain types of fish like sardines and salmon. Including these foods in your diet is the easiest way to ensure you’re meeting your daily calcium requirements. 8. Sodium Although sodium receives a lot of negative attention for its association with high blood pressure, it’s actually incredibly important to health. Sodium regulates fluid balance and blood volume while also keeping your nerves and muscles working correctly. Of course, sodium should be included in moderation as excessive amounts can lead to high blood pressure in some people. The most recent Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day, which equates to about one teaspoon of salt. Sodium is found naturally in many foods, including seeds, nuts, vegetables, meats, grains and legumes. Intake of high-sodium foods like frozen and ultra-processed foods, salty snacks, and canned meats with added salt should be minimized. 9. Potassium Potassium is an essential electrolyte that helps maintain fluid balance and blood pressure. It also is necessary for muscle contractions, heart health and regulating the pH level of your blood to prevent it from becoming too acidic. While most people instantly associate potassium with bananas, potassium is actually found in a wide variety of other vegetables and fruits as well. Spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes are all other excellent sources of potassium. 10. Omega-3 Fatty Acids From optimizing brain health to preventing heart disease, omega-3 fatty acids are a vital component of many aspects of health. Omega-3 fatty acids are a type of polyunsaturated fat that are considered an essential fatty acid. This means that, unlike other types of fatty acids, your body can’t synthesize omega-3 fats and needs to obtain them from food. Varieties of fatty fish, such as salmon, mackerel and sardines, are the best source of omega-3 fatty acids. These contain the active forms of omega-3 fats that can be easily used by the body. Some plant foods, such as chia seeds, flax and walnuts, also contain omega-3s. However, they contain a form of omega-3 fatty acid that is converted only in small amounts to the more active forms. You should include one to two servings of fish in your diet each week to help meet your omega-3 fatty acid needs. Otherwise, consider taking a fish oil or algae supplement to get some omega-3s into your day. 11. Vitamin D Also known as the “sunshine vitamin,” getting enough vitamin D is incredibly important. Vitamin D is a fat-soluble vitamin necessary for the absorption of calcium and can promote good bone health, making it an especially important vitamin for women to help prevent osteoporosis. Additionally, some research shows that vitamin D could strengthen the immune system and influence muscle function. This fat-soluble vitamin is produced in the skin as a result of sun exposure and can be obtained in small quantities through foods like mushrooms, eggs and fish. Those who have dark skin, are obese or get limited exposure to sunlight are at a greater risk for vitamin D deficiency. For...

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