Maximizing your Health

Archive for the ‘Essential nutrients’ Category

Amino acids are the building blocks of all our structural and functional body systems. The body requires 22 amino acids to survive, 9 of them being essential, meaning our body does not manufacture them and they must be obtained from dietary sources in order to be healthy and take advantage of all the amino acid benefits.

If any one amino acid is deficient the overall result will be poor health because amino acids are the building blocks of protein and are of course important to prevent protein deficiency symptoms. They are very important for muscle building but the actual range of amino acids benefits go much further than simply supporting and building muscles.

Vitamin B12, also known as cobalamin, is a water soluble vitamin vital to the human body for its role in functioning of the brain and nervous system, and formation of blood. It also plays a valuable role in fatty acid synthesis and producing energy as a result of improved oxygen absorption.

Vitamin B12 is often used to treat chronic fatigue syndrome and anaemia, both conditions that are the most dangerous of all B12 deficiency symptoms because fatigue and low energy result in lack of proper exercise and activity. Some who have taken vitamin b12 shots to treat these disorders have noticed weight loss which has been attributed to the vitamin. Along with the increased metabolism activity when taking vitamin B12, the weight loss may also be a result of increased energy associated with feeling better.

Protein is the major structural component in all cells of the body and is necessary for growth and maintenance. Protein rich foods include meats, fish, eggs, milk and vegetables, and protein deficiency can be a problem in vegetarians who must source most of their proteins from vegetables depending on the specifics of their dietary regiment. For body builders, extra protein is consumed to help build body muscle mass and replace what is used in the process.

Although protein deficiency is rare in healthy individuals, it can be an indication of poor dietary habits, poverty, restrictive dieting, or lack of knowledge of nutritional needs.  Often times protein deficiency symptoms are not always apparent immediately as the body will utilize protein stored in the tissues if the diet is lacking.

Iodine deficiency symptoms usually start showing up when an individual consumes a diet poor in iodine. An important iodine source is seafood, which explains why many people in various parts of the world; especially in inland or mountainous areas, tend to suffer from iodine deficiency and related signs and symptoms. Iodine is an element which is essential for proper thyroid support as it is very important for the functioning of the human thyroid gland. The thyroid hormones Triiodothyronine (T3) and Thyroxine (T4) contain a significant amount of Iodine.

Iodine deficiency leads to insufficient production of the thyroid hormone (Hypothyroidism). This condition further leads to Goiter symptoms and mental retardation; especially in infants. According to the World Health Organization, more than two billion people suffer from iodine deficiency worldwide.

Most of us grew up being reminded often that drinking milk is important for strong bones and teeth. But many children’s and adult’s diets are lacking in dairy products for various reasons. While these are the best sources of calcium, there are other options to consider as calcium is critical for proper development.

99 % of the body’s calcium is stored in our bones and teeth. This mineral plays a crucial role in building strong, dense, healthy bones when we are young and keeping those bones in the same state as we mature. As we get older bones tend to lose their density which can turn into a serious condition called osteoporosis, particularly in menopausal women, leading to a greater risk of fractures. Long term calcium deficiency can also cause rickets and poor blood clotting. Along with calcium, our bodies need vitamin D to absorb the calcium so many of the calcium deficiency symptoms are similar to the vitamin D deficiency symptoms since they are both needed for similar functioning, especially good bone health.

Magnesium is a mineral which has gained greater recognition in the past decade for its importance in good health of the human body. It is a vital chemical element which regulates heart muscle, maintains normal muscle and nerve function, keeps bones strong, boosts our immune system, regulates blood glucose levels, and improves blood pressure. Magnesium deficiency symptoms on the other hand can lead to a lot of terrible health consequences.

A magnesium deficiency is capable of negatively affecting the functioning of every organ in our body. The most likely culprit for the appearance of magnesium deficiency symptoms today is North America’s poor dietary habits. Processed food and diets lacking in Magnesium rich foods are responsible. Foods which are rich in Magnesium are green vegetables, whole unrefined grains, and nuts and seeds. In today’s typical fast paced and busy lifestyles, fast food restaurants, and over processed ready made grocery store bought meals are normal every day occurrences.

Iron deficiency, or hypoferremia, is a common nutritional deficiency in milder forms, but can lead to death if severe enough. Iron is present in all human cells and carries oxygen in our blood to the tissues in our bodies, transports electrons within cells and is responsible for enzyme reactions in various tissues.

The most common cause of iron deficiency is a long term loss of excessive amounts of blood such as in heavy menstrual cycles, peptic ulcers, colon and uterine cancer and long term ASA use. Other causes could include not enough iron rich foods in your diet, or poor absorption due to interference of another substance or malabsorption syndromes.

Potassium is a chemical element necessary for the functioning of all living cells. It is present in all plant and animal tissues and has high concentrations in fruits especially, but is also found in abundance in vegetables and meats as well. Most people who have a well balanced diet including a variety of foods from all food groups do not need to worry about a serious potassium deficiency, but today’s typical diets fall short of ideal.

The Institute of Medicine in 2004 declared that the optimum daily dose of potassium is 4,000 mg, however most people consume half that amount, suggesting by these standards that most people fall into the category of potassium deficiency and might start showing related potassium deficiency symptoms!

Vitamin C, or ascorbic acid, is a water soluble vitamin and the body will only use what is required and eliminate the rest, leading people to assume that the risk of overdose is non existent. However there is a growing concern that mega doses of this vitamin can have negative consequences and overdoses may be possible.

Due to well known vitamin C  benefits for general good health and particularly in cold and flu season, many people load up on mega doses of Vitamin C believing they can suffer no ill effects.

But in spite of the fact that vitamin C is not stored in the body and whatever the body does not use will be eliminated, there is the possibility in extended periods of excessive doses, for the vitamin to do the damage before it is excreted.

There are so many obvious benefits to grapefruits, but still merit mention as healthy living should never be taken for granted.

Grapefruit is a nutritional storage unit with many nutrients and phytochemicals, an excellent source of vitamin C, the fibre pectin and the antioxidant lycopene. Some of the research done on benefits of grapefruit have shown it lowers cholesterol and because of its low glycemic index, has been promoted widely as a great way to lose weight with the “Grapefruit Diet”.

Grapefruit seeds are amongst the best antioxidants foods (antioxidant benefits) as well and the extract touted as having excellent anti-microbial properties.