Nutrition as therapy

Importance of Minerals

1.        Calcium

2.        Phosphorus

3.        Chromium (trivalent)

4.        Copper

5.        Zinc

6.        Iodine

7.        Iron

8.        Molybdenum

9.        Magnesium

10.     Manganese

11.     Phosphorus

12.     Selenium

VITAMINS      Other supplements  


Definitions  MINERALS

  1. Calcium

 

  Food Source

  Dairy products, canned fish such as sardines (when the soft, edible bones are consumed), dark green leafy vegetables, white bread, brown bread and pulses.

 

  Description/Function

  Essential for building and maintaining healthy bones, muscle contraction and blood clotting mechanism. Calcium is also essential to build healthy teeth.

 

  Intake

Recommended Dialy Allowance 800mg

 

  Deficiency Symptoms

  Muscle aches and pains, muscle twitching and spasm, muscle cramps and reduced bone density.

 

  Who might Benefit from supplements

  Children and teenagers, those on restricted diets (avoiding dairy products), vegans and those concerned about osteoporosis.

 

  Side Effects/Precautions

  It is not recommended to take more than 1500mg on a long term basis. Upper safe level 1500mg (long term usage) 1900mg (short term usage)

   

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2. Phosphorus

 

  Food Source

  Nearly all foods, especially cereals and protein-rich foods.

 

  Description/Function

  In order for calcium, which gives strength to bones and teeth, to be stabilised it needs to be combined with another mineral, eg phosphorus, and then becomes calcium phosphate.

 

  Intake

RDA: 800mg

 

  Deficiency Symptoms

  Abnormal calcification of soft tissue, tetany (spasm and twitching of the muscles, particularly those of face, hands and feet), lethargy, anorexia. Deficiency is unlikely as it is so widely distributed in food.

 

  Who might Benefit from supplements

  Those concerned with general well-being

 

  Side Effects/Precautions

  Upper safe level: 1,500mg (long and short term consumption)  

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3. Chromium (trivalent)

 

  Food Source

  Liver, kidney, yeast products, wholegrain cereal, nuts, legumes.

 

  Description/Function

  Involved in the processes that make glucose available for energy. It is also important for the metabolism of amino acids (the ‘building blocks’ of proteins) and fats.

 

  Intake

RDA: Not established. A safe and adequate intake level for adults is 25mcg per day.

 

  Deficiency Symptoms

  Glucose intolerance (insulin resistant hyperglycaemia, raised serum lipids and weight loss).

 

  Who might Benefit from supplements

  Older people (over 55) plus those who exercise regularly as this may increase the loss of chromium from the body in urine.

 

  Side Effects/Precautions

  Some chromium supplements contain yeast, which can interfere with certain prescription medicines. Also, diabetics should only take chromium under medical supervision. Not suitable for pregnant or breast-feeding women, or for epileptics.

 

 

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4. Copper

 

  Food Source

  Good sources include wholegrain products, liver, most seafood, dried beans and peas.

 

  Description/Function

  A mineral which is needed for proteins involved in growth, nerve function and energy release and is vital for the formation of some important proteins. It is stored in appreciable amounts in the liver.

 

  Intake

  RDA: Not established. There is insufficient evidence to make any specific recommendations about consumption.

 

  Deficiency Symptoms

  None known.

 

  Who might Benefit from supplements

  Those lacking in energy and taking high dosage zinc supplements which may impair copper absorption.

 

  Side Effects/Precautions

  Upper safe level: 5 mg (long term usage); 8 mg (short term usage)  

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5. Zinc

 

  Food Source

  Red meat, liver, shellfish (especially oysters), eggs yolks, wholegrain cereals and pulses.

 

  Description/Function

  An important part of many enzymes, some of which have key roles in the formation of new proteins - one of the processes involved in tissue growth. Zinc is required to aid growth of the immune cells plus maintenance of hair, skin and nails. Superoxide dismutase (a powerful antioxidant enzyme that neutralises potentially damaging free radicals) requires zinc.

 

  Intake

  RDA: 15mg

 

  Deficiency Symptoms

  Delayed puberty, loss of smell and taste, diarrhoea, visual disturbance, mental slowing, skin problems such as eczema. May slow wound healing.

 

  Who might Benefit from supplements

  Older people (over 55), anyone on a restricted diet, those suffering from a cold.

 

  Side Effects/Precautions

  High doses upset absorption of iron and copper. Take with food to avoid a stomach upset. Those people with liver damage or an intestinal disorder should consult their doctor first. Upper safe level: 15mg (long term usage); 50mg (short term usage)

 

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  6. Iodine

 

  Food Source

  Saltwater fish and shellfish, kelp, sea salt, iodised salt, dairy products.

 

  Description/Function

  Iodine is a trace element - only small amounts are needed to maintain good health. In the body, iodine is used to form thyroid hormones (thyroxine and tri-iodothyronine), which regulate metabolic rate.

 

  Intake

RDA: 150mcg.

 

  Deficiency Symptoms

  Tiredness, muscle weakness, breast pain and tenderness, sudden or unexplained weight gain. A classic deficiency sign is goitre (enlargement of the thyroid gland in the neck). Infants born to severely deficient mothers are likely to suffer from cretinism.

 

  Who might Benefit from supplements

  Those whose diet is lacking in dairy products and foods from the sea.

 

  Side Effects/Precautions

  Supplements usually only necessary on medical advice. Upper safe level: 500mcg (long term usage); 700mcg (short term usage)  

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7. Iron

 

  Food Source

  Liver, kidney, heart, red meat, beef, pork, canned pilchards/sardines, fish, shellfish, wholegrain cereals, eggs, spinach, chicken, leafy green vegetables, fortified breakfast cereals. Iron is most easily absorbed from animal sources. Vitamin C improves the absorption of iron from plant sources.

 

  Description/Function

  Iron is essential for the formation of haemoglobin which is present in red blood cells. Haemoglobin is being formed in the body all the time and is the substance in red blood cells that transports oxygen around the body.

 

  Intake

  RDA: 14mg

 

  Deficiency Symptoms

  Anaemia, concave and brittle nails, sore tongue, cracking in the corners of the mouth, increased susceptibility to infection. Also, tiredness, muscle fatigue, skin itching, dizziness, headache, insomnia, brittle hair and hair loss.

 

  Who might Benefit from supplements

  Women during child bearing years, vegetarians and vegans, athletes, or those who have recently undergone surgery.

 

  Side Effects/Precautions

  Overdose of iron is dangerous, particularly in young children. Upper safe level: 15mg (long term usage); 80mg (short term usage)

 

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8. Molybdenum

 

  Food Source

  Dairy products, liver, dark green leafy vegetables, wholegrains, peas and beans and brown rice.

 

  Description/Function

  Mineral involved in functioning of several important enzymes in the body. Aids in carbohydrate and fat metabolism and helps in iron utilisation.

 

  Intake

RDA: Not established. There is insufficient evidence to make any specific recommendations about consumption.

 

  Deficiency Symptoms

  None known.

 

  Who might Benefit from supplements

  Those concerned with general well-being

 

  Side Effects/Precautions

  Upper safe level: 200mcg (long term usage); 10,000mcg (short term usage)  

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9. Magnesium

 

  Food Source

  Magnesium is present in all green plants. The main sources are unrefined cereals and vegetables, peanuts and wholemeal bread. Over 80 per cent of magnesium is lost in the removal of the germ and outer layers of cereal grains.

 

  Description/Function

  A mineral stored throughout the body tissues. Needed for the formation of many enzymes in the body which release energy from food. Vital for the nervous system and muscle movement and for the formation of healthy bones and teeth.

 

  Intake

  RDA: 300mg

 

  Deficiency Symptoms

  Loss of appetite, nausea, fatigue, weakness, insomnia, diarrhoea. Obvious clinical signs of deficiency are uncommon.

 

  Who might Benefit from supplements

  Heavy drinkers, women with PMS, plus those concerned with osteoporosis.

 

  Side Effects/Precautions

  Supplements usually only necessary on medical advice. Upper safe level: 300mg (long term usage); 400mg (short term usage) 

 

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10. Manganese

 

  Food Source

 

Nuts, pulses, wholemeal bread and cereals, green vegetables.

 

  Description/Function

 

Manganese causes some enzymes to activate so they begin to work. It is also essential for the formation of certain enzymes, one of which is superoxide dismutase, a powerful antioxidant enzyme that neutralises potentially damaging free radicals. Manganese is not an ‘essential’ mineral, as the body can substitute other minerals for it to some extent if not present in the body.

 

  Intake

 

RDA: Not established. There is insufficient evidence to make any specific recommendations about consumption.

 

  Deficiency Symptoms

 

None known.

 

  Who might Benefit from supplements

 

Those concerned with general well-being

 

  Side Effects/Precautions

 

Upper safe level: 15 mg (long term usage); 20mg (short term usage)  

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11. Phosphorus

 

Food Source
Nearly all foods, especially cereals and protein-rich foods.


Description/Function
In order for calcium, which gives strength to bones and teeth, to be stabilised it needs to be combined with another mineral, eg phosphorus, and then becomes calcium phosphate.


Intake
RDA: 800mg


Deficiency Symptoms
Abnormal calcification of soft tissue, tetany (spasm and twitching of the muscles, particularly those of face, hands and feet), lethargy, anorexia. Deficiency is unlikely as it is so widely distributed in food.


Who might Benefit from supplements
Those concerned with general well-being


Side Effects/Precautions
Upper safe level: 1,500mg (long and short term consumption)

 

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12. Selenium

 

Supplement
Selenium


Food Source
Whole wheatgrain, meat, eggs, offal, fish, shellfish and Brazil nuts. In plant foods, selenium content can be affected by the selenium content of the soil in which the plants have been grown.


Description/Function
Part of an antioxidant system. Protects the body cells from damage, helps maintain the body's defence system and has a role in cancer prevention. Works in conjunction with vitamin E. Component of many enzymes.


Intake
RDA: Not established. There is insufficient evidence to make any specific recommendations about consumption.


Deficiency Symptoms
None known.


Who might Benefit from supplements
Those on weight-loss diets, vegans and vegetarians.


Side Effects/Precautions
Upper safe level: 200mcg (long term usage): 700mcg (short term usage)


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VITAMINS   MINERALS   Other supplements

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