*MINERALS
*MINERALS
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Boron The statements made here are backed by scientific research. However, it must be remembered that many of the following statements do not have FDA approval, nor do they necessarily have the support of a consensus of physicians Boron For our adult female patients, we recommend a daily dose of 3000 mg of calcium citrate. For our adult male patients, we recommend a daily dose of 1500 mg of calcium citrate. The body better absorbs calcium if daily doses are divided. Taking part of your daily calcium dose at bedtime can induce a better night's sleep. Some people experience gastric upset when taking calcium. If you have this problem, we recommend that you take your calcium with your meals. There are various anti-acid advertisements that state the particular anti-acid contains calcium. Be warned that if you take an anti-acid containing calcium, it will give you little benefit. The reason for this, is that the anti-acid neutralizes stomach acids which are necessary for the proper absorption of calcium. We all know that we need calcium to build strong bones. Calcium, when combined with phosphorus provides the framework for strong bones and teeth. Ninety-nine percent of all calcium is stored in your skeletal system and is essential for the creation of new bone and the removal of old bone. Adequate levels of calcium in the body help maintain a normal heart rhythm, assist with the blood clotting process and help with proper nerve and muscle function. Calcium also modulates serum cholesterol levels and is important in protein synthesis when the body is making RNA and DNA; the substances that comprise your genetic makeup. Good sources of calcium are broccoli, salmon that still has the bones, sardines, green leafy vegetables and yogurt. Most Americans do not get enough chromium in their diet. Chromium, a trace mineral is necessary for the body to utilize insulin correctly, which subsequently allows blood sugar (blood glucose) levels to stay within in optimum range. People with hyperinsulinemia (glucose intolerance) which means that glucose and insulin levels are too high in the body, can benefit from the proper amount of chromium in their diets. People with low chromium levels, in addition to experiencing glucose intolerance, may suffer from fatigue, high cholesterol levels and anxiety. Chromium may be found in ham, brown rice, grape juice and broccoli. We recommend 400mcg of chromium daily. Believe it or not, copper is necessary for our survival. The level of copper in the body is directly proportional to the amount of vitamin C and zinc in the body. Too much vitamin C and zinc will cause a low copper level. Conversely, too much copper in the body will cause low levels of vitamin C and zinc. Osteoporosis, can be partially traced to low copper levels because copper is necessary for collagen formation which is an essential protein that makes our bones, skin and connective tissue. Copper is also involved in the metabolism of iron. Copper may be found in avocados, almonds, broccoli, mushrooms, cooked oysters, cocoa powder, green leafy vegetables, salmon and soybeans. We recommend 2 mg of copper daily, but no more. Iodine is needed to produce the necessary thyroid hormone, thyroxine. Thyroxine regulates body temperature, metabolism, muscle tone and breathing. Too little thyroxine can lead to an enlarged thyroid gland, which is called a goiter. Too little iodine in the diet can cause hypothyroidism, fatigue, weight gain and has also been associated with breast cancer. Most of us get enough iodine in our diet by using iodized table salt. Foods rich in iodine are garlic, sesame seeds, summer squash, soybeans, lobster, shrimp and spinach. We recommend 150 mcg of iodine daily. Did you know that magnesium has been used successfully in decreasing the risk for heart attack, preventing high blood pressure, asthma, kidney stones, lessening the symptoms of PMS (premenstrual syndrome) and preventing various irregular heart rhythms? Epsom salts, long known for its healing properties is primarily composed of magnesium. Magnesium is necessary for making all the muscles in your body flex and for assisting in energy production. Magnesium also ensures that the body utilizes calcium correctly. Many cardiac drugs, diuretics, coffee and alcohol can cause magnesium deficiency. Stress can also cause magnesium deficiency. Patients with heart disease or kidney problems need to consult their primary care physician before taking magnesium. We recommend 400 mg of magnesium daily. Food sources of magnesium are spinach, oatmeal, broccoli, yogurt, avocados, brown rice, most dairy products, blueberries and green leafy vegetables. Strong bones, collagen formation and proper brain function are all dependent upon adequate levels of manganese in the body. Low levels of manganese can cause muscle contractions, vision and/or hearing loss, convulsions, rapid heart rate and atherosclerosis. We recommend 10 mg of manganese daily. Dietary sources of manganese may be found in blueberries, various nuts, shellfish, egg yolks, pineapple, avocados and nuts. Molybdenum is needed to make certain biochemical reactions occur in the body. This trace mineral helps the body detoxify sulfites, which are found in many preservatives. It also helps in the production of certain genetic material, the production of protein and the creation of uric acid, which is a vital metabolic waste product. We recommend 200 mcg daily of molybdenum but eating a well balanced diet can usually supply the body with enough molybdenum. Food sources for molybdenum may be found in dark green leafy vegetables, whole grains, milk products and beans. Potassium interacts with sodium to ensure that fluid balances in the body are correct. Potassium is necessary for maintaining optimal levels of blood pressure, proper muscle contractions, regular heart rhythm and proper nerve transmissions throughout the body. We need to eat more fruits and vegetables daily to get enough potassium in our diet. Good sources of potassium are brown rice, cantaloupe, spinach, dried apricots, poultry, avocados, raisins, potatoes and bananas. We recommend 200mg daily of potassium aspartate. However, I must say, that this is one the few minerals that is easy to get without supplementation. If you eat a fair amount of fruits and/or vegetables you do not need to supplement this. A precaution is that if you are on certain blood pressure pills (ACE's and ARB's, if you don't know what these are - ask your doctor) do not take any potassium supplements without first contacting your doctor. Selenium is a crucial antioxidant. It works with vitamin E in ridding the body of unwanted free radicals. Selenium keeps many viruses in check and this may be its most vital role in addition to inhibiting the oxidation of lipids in the body. Brazil nuts are so rich in selenium that only two or three nuts, eaten daily, may provide an adequate dose of selenium. We recommend 200 mcg of selenium daily. Do not exceed this amount; selenium can be toxic if too much is taken. Lobster, crab, whole grains, broccoli, brown rice, molasses, onions, tuna and many vegetables contain selenium. Vanadium, not easily absorbed by the body, can deplete chromium levels but small amounts are needed for bone and teeth formation and for cellular metabolism. Low levels of vanadium have been associated with kidney disease and cardiovascular disease. Sources of vanadium include fish, olives, radishes and whole grains. We recommend 200 mcg of vanadium daily. Zinc has many functions. Proper amounts of zinc are necessary for prostate health, maintaining immune system function (too much zinc, however, will decrease immunity) and producing many of the cells you need to stay healthy. Zinc is needed to metabolize protein, help prevent acne by controlling oil gland activity, promote healing and help with collagen formation. Zinc is necessary for bone formation, prevents the creation of certain free radicals, helps the body maintain adequate levels of vitamin E and enhances a person's sense of taste and sense of smell. Zinc may be found in egg yolks, fish, red meat, soybeans, sunflower seeds, whole grains, nuts and yogurt. We recommend 30 mg of zinc daily. Taking more than 100 mg of zinc daily can decrease a person's immunity, as mentioned previously. |