Hello everyone.  Today’s article is a guest post from Richard Miller who writes research reports on resveratrol and quercetin.

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In the past few years, there have been a number of studies dealing with the effects of quercetin increasing the performance of mice and mixed performance in planned clinical trials using athletes. David Nieman and his research team at Appalachian State University in Boone, North Carolina had been behind many of these studies over the years. All of the testing was directed at trying to learn how quercetin functioned in the human body as if no other compounds, natural or synthetic would alter or affect quercetin’s influence on human tissue or system. In preparing to design the experiments, Nieman’s team found lab tests from animal studies using quercetin produced data to make it appear quercetin did exert a powerful chemical influence on the mice in the test. It was natural to expect the same powerful chemical influence in human trials, but that is not exactly what they found.

In preparing the first experiment, the research team agreed that quercetin must be anti-oxidative, anti-inflammatory, anti-bacterial, immunomodulatory, anti-carcinogenic and cardio-protective. It was also mutually agreed that those eating foods high in quercetin would have lower rates of cancer, cardiovascular disease and diabetes.

The first two experiments were almost identical except the first experiment used cyclists, and experiment two used competitive marathon runners. The experiments were designed to create conditions to mimic the physiologic conditions brought on by aging, trauma, and surgery and blood Chemistry. The best subjects were considered to be athletes as they were trained to perform in prolonged intensive physical exertion requiring endurance. These conditions would cause inflammation, oxidative stress and act to lower immune protection. This increased the risk of upper respiratory tract infection or often referred to as URTI.

The first experiment did not give Nieman the results he wanted. Their question was why quercetin did not have an effect on laboratory measurements of immune dysfunction, inflammation or oxidative stress.  In the first experiment, athletic cyclists were used.  Each day they ingested 1 gm/day of quercetin or a placebo and continued this for three weeks. The second experiment was almost identical in design except they used competitive ultra-marathon runners. Neither the first nor second experiment produced acceptable blood Chemistry.

In an effort to solve their design problem, the team examined animal studies using quercetin and found the possibilities of a synergistic effect from other nutrients on quercetin. This led them to redesign their procedure for the third experiment. In July, 2009, the third experiment was published.

The third experiment used cyclists and each ingested 1 gm/day of quercetin for only two weeks, but with or without the addition of 120mg of epigallocatechin 3-gallate (EGCG), 400 mg Isoquercetin and 400 mg of EPA-DHA. EGCG dose was equivalent to a single cup of green tea. Cyclists rode very hard for three hours per day for a three-day period of extreme exertion. Results from this experiment were far different than the earlier experiments: inflammation measurements were lower, oxidative stress was lower, and immune disruption was significantly lower. Quercetin’s level in the blood of those who took the mixture of supplements was almost twice as high as those who ingested the quercetin alone.

The synergy of the other supplements with quercetin was far more successful than quercetin alone. Researchers worked so hard to find a single compound to bring about the positive health changes they wanted to accomplish, they lost sight of the big picture. The big lesson learned in this research is that quercetin should not be taken alone. It should be combined with green tea and fish oil to get the maximum benefit.

DISCLAIMER:  I am not a Doctor and do not give medical advice; this is a news report and cannot substitute for the advice of a medical professional.

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WHAT IS SELENIUM?

Selenium is a micromineral (or trace element) that protects your body from damaging free radicals (a harmful by-product of oxygen related reactions in the body) and reduces inflammation in the body.  In this article I will be providing you with an in-depth look at this important nutrient.

WHEN WAS SELENIUM DISCOVERED?

Selenium was discovered by the two Swedish chemists Jons Jakob Berzelius and J. G. Gahn in 1818.  They were studying the chemicals within sulphuric acid and found a material that they thought was the rare element tellurium.  Berzellius studied this material more closely and discovered that whilst it was similar to tellerium it actually had different properties and was a new element which he named selenium.

HOW DOES YOUR BODY USE SELENIUM?

An average adult stores around 15 milligrams (mg) of selenium in their body.  As I mentioned above the main role of selenium is as an antioxidant that protects you from free radicals.  However, it has a number of other important roles in the body which include supporting your immune system (through the production of antibodies) and protecting your body from disease.  The list below outlines the main roles of selenium in the body:
- Acting as an antioxidant by protecting your body’s cells from free radicals.
- Assisting in the production of antibodies (organisms that fight disease in the body).
- Assisting in the production of the antioxidant coenzyme Q10.
- Assisting with and regulating the production of triiodothyronine (a thyroid hormone also known as T3 that affects almost every process in the body including the generation of body heat, growth and heart rate).
- Assisting in the transport of ions across cell membranes.
- Possibly slowing the progression of the human immunodeficiency virus (HIV) (more research is needed in this area).
- Preventing certain types of cancer including colon cancer, lung cancer and prostate cancer.
- Preventing heart disease.
- Reducing joint inflammation.
- Relieving the symptoms of arthritis.
- Supporting male fertility.
- Working with vitamin C and vitamin E to boost the body’s antioxidant function.

HOW MUCH SELENIUM DO YOU NEED?

The body’s requirement for selenium increases with age.  In 2000 the Institute of Medicine at the National Academy of Sciences set the following recommended daily allowances (RDAs) for selenium:
- Children aged 0-6 months:- 0.015mg.
- Children aged 7 months-3 years:- 0.02mg.
- Children aged 4-8 years:- 0.03mg.
- Children aged 9-13 years:- 0.04mg.
- Children and adults aged 14 years and older:- 0.055mg.
- Pregnant women:- 0.06mg.
- Lactating women:- 0.07mg.

WHICH FOODS CONTAIN SELENIUM?

Nuts and fish are the amongst the best food sources of selenium.  The list below contains a selection of selenium rich foods:
- Brazil Nuts:- 1.92mg per 100g.
- Mixed Nuts:- 0.42mg per 100g.
- Salmon:- 0.038mg per 100g.
- Shrimp:- 0.048mg per 100g.
- Tuna Canned in Oil:- 0.076mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH SELENIUM?

Overdosing on selenium from food alone is rare but it is possible when taking supplements.  Because of this the National Academy of Sciences established a daily tolerable upper limit (UL) of 0.4mg per day in 2001.  Extremely high levels of selenium in the body are referred to as selenosis and can lead to the following negative symptoms:
- Bad breath.
- Fatigue.
- Gastrointestinal problems.
- Hair, nail and tooth loss.
- Increased dental cavities.
- Irritability.
- Loss of feeling in the fingers and toes.
- Mild nerve damage.
- White blotchy nails.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH SELENIUM?

Failing to get enough selenium in your diet is very rare.  However, it has been observed in countries such as China where the concentration of selenium in the soil is very low.  Serious gastrointestinal problems can also lead to selenium deficiencies as the body will struggle to absorb adequate levels of this nutrient.  People who are fed intravenously for long periods of time are also at risk of selenium deficiency.  If a deficiency does develop it can lead to a number of undesirable symptoms which include:
- Increased cancer risk.
- Kashin-Beck disease (a bone and joint disorder caused by selenium deficiency).
- Keshan disease (a heart disorder caused by selenium deficiency).
- Myxedematous endemic cretinism (a disease that causes mental retardation).
- Osteoarthritis (the chronic breakdown of cartilage in the joints).
- Skin inflammation.
- Weak immune system.

SELENIUM SUMMARY

Selenium acts mainly in a protective capacity and helps keep your body free from infections and disease.  Failing to get enough can lead to a number of unpleasant conditions.  So to keep your body fighting fit make sure you get the RDA of this important nutrient.

Now I want to hear your thoughts.  Do you consume enough selenium rich foods?  Were you aware of all the protective roles it has in the body?  Leave a comment and let me know.

Sources:
Selenium in Diet and Nutrition (New York Times)
Selenium (Chemistry Explained)
Selenium (Dietary Fibre Food)
Selenium (Internet Health Library)
Selenium (Life Clinic)
Selenium (Medpedia)

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Hello everyone.  The Free Fitness Tips Newsletter – August 2010 is now online.  If you want to download a copy you can do so using the link below…

>>> Click Here To Download The Free Fitness Tips Newsletter – August 2010 <<<

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WHAT IS NICKEL?

Nickel is a micromineral (or trace element) that assists in the absorption of iron and the production of red blood cells.  Today I am going to be discussing this nutrient in greater detail.

WHEN WAS NICKEL DISCOVERED?

When early miners first came across nickel they were confused as to what it actually was because it acted in a similar way to many existing metals.  For example, both copper and nickel were found in ores with a green tint.  However, both ores reacted in different ways to heat.  In 1751 Swedish mineralogist Axel Fredrik Cronstedt made the breakthrough and recognised nickel as a new element.

HOW DOES YOUR BODY USE NICKEL?

The human body contains approximately 10mg of nickel of which the majority is concentrated in the hormone producing tissues, the kidneys and the lungs.  The exact function of this nutrient is still unclear as there is very little research on the effect nickel has on humans.  However, it is believed to have the following roles in the body:
- Activating certain enzymes.
- Assisting in the absorption of iron.
- Assisting in the metabolism of carbohydrates and certain dietary fats.
- Assisting in the production of certain hormones.
- Assisting in the production of red blood cells.
- Keeping your skin healthy.
- Promoting good bone structure.
- Promoting optimal growth.

HOW MUCH NICKEL DO YOU NEED?

Currently there is no recommended daily allowance (RDA) for nickel.  However, most sources suggest that an intake of around 0.1 milligrams (mg) per day is enough to meet your body’s needs.

WHICH FOODS CONTAIN NICKEL?

Since the available research on nickel is very limited it is difficult to determine the exact amount found in specific foods.  However, some of the richest sources include almonds, brown beans, chickpeas, hazelnuts, oats and walnuts.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH NICKEL?

Getting too much nickel from food alone is very difficult as it is believed an overdose only occurs when 100mg or more of this nutrient is consumed.  However, it is possible to ingest toxic levels through inhalation of nickel fumes.  Furthermore, approximately 10% of people in the UK are allergic to nickel meaning that they may experience toxicity symptoms when exposed to much smaller amounts.  If nickel toxicity does occur it can lead to the following negative symptoms:
- High blood pressure.
- Increased lung cancer risk.
- Increased susceptibility to infection.
- Reduced bone development.
- Reduced growth rate.
- Skin rashes.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH NICKEL?

Not getting enough nickel is very rare as it is required in such small amounts.  At the time of writing there are no deficiency symptoms associated with nickel in humans.

NICKEL SUMMARY

Whilst nickel is classed as a micromineral and is therefore an essential nutrient for humans, very little is known about its exact role.  However, I hope this article has helped you learn something new about nickel.

Now I want to hear your thoughts.  Has this article helped you learn anything new about the role of nickel in human health?  Have I missed any important nickel facts?  Let me know by leaving a comment.

Sources:
Nickel (Chemistry Explained)
Nickel (Healthy.net)
Nickel (MELISA)
Nickel (Copper Wiki)

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WHAT IS MOLYBDENUM?

Molybdenum is a micromineral (or trace element) that joins with and activates certain enzymes.  In this article I will be providing a full overview of this important nutrient.

WHEN WAS MOLYBDENUM DISCOVERED?

Early chemists believed that molybdenum disulphide (a compound of molybdenum and sulphur) and graphite (pure carbon) were both the same material due to their similar appearance.  However, in 1778 Carl Wilhelm Scheele discovered that they were in fact two different materials.  He performed further research on molybdenum disulphide and found that it contained a new element – molybdenum.  In 1781 the Swedish chemist Peter Jacob Hjelm followed up on Scheele’s work and managed to isolate molybdenum.

HOW DOES YOUR BODY USE MOLYBDENUM?

The human body stores around 9 milligrams (mg) of molybdenum.  The majority of this is stored in the adrenal glands, kidney and liver with the remainder being stored in other tissues throughout the body.  As I mentioned above, molybdenum joins with and activates a number of different enzymes.  Because of this it has a variety of functions in the body which include:
- Activating the enzymes aldehyde oxidase (which generates carboxylic acids from aldehydes), sulphate oxidase and xanthine oxidase (which enhances fat burning and allows the body to use its iron reserves effectively) as part of the coenzyme pterin.
- Assisting in the breakdown of sulphur containing amino acids.
- Assisting in the formation of uric acid (a waste product found in urine).
- Assisting in the metabolism of the macronutrients; carbohydrates, dietary fat and protein.
- Assisting in the metabolism of the macrominerals; calcium, copper and magnesium.
- Assisting in the production of xanthine oxidase.
- Assisting in the utilisation of iron.
- Detoxifying the liver by being part of several important biochemical reactions.
- Increasing alertness and concentration.
- Maintaining balanced blood glucose levels.
- Maintaining proper sexual function in men.
- Promoting good dental health (by fighting dental cavities and tooth decay).
- Protecting your body from nitrosamines (chemical compounds which can be carcinogenic).
- Protecting your body from oxygen related damage.
- Protecting your body from sulphite-reactive asthma attacks.
- Preventing anemia (a low red blood cell count in the body).
- Reducing the symptoms of certain allergic reactions.
- Supporting proper cellular function.
- Supporting proper growth.

HOW MUCH MOLYBDENUM DO YOU NEED?

As we get older our requirement for molybdenum increases.  The recommended daily allowances (RDAs) for this nutrient are listed below:
- Children aged 0-6 months:- 0.002mg.
- Children aged 7-12 months:- 0.003mg.
- Children aged 1-3 years:- 0.017mg.
- Children aged 4-8 years:- 0.022mg.
- Children aged 9-13 years:- 0.034mg.
- Children aged 14-18 years:- 0.043mg.
- Adults aged 19 years and over:- 0.045mg.

WHICH FOODS CONTAIN MOLYBDENUM?

Molybdenum can be found in a variety of foods with legumes and nuts being very good sources.  The list below contains some of the best food sources of molybdenum:
- Chilli Beans:- 0.11mg per 100g.
- Green Peas:- 0.13mg per 100g.
- Lima Beans:- 0.87mg per 100g.
- Oats:- 0.18mg per 100g.
- Small White Beans:- 0.45mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH MOLYBDENUM?

Overdosing on molybdenum through diet alone is very rare.  In situations when an overdose does occur it is normally caused by excessive use of supplements.  However, as a precaution the following tolerable upper intake levels (TULs) have been established for this nutrient:
- Children aged 1-3 years:- 0.3mg.
- Children aged 4-8 years:- 0.6mg.
- Children aged 9-13 years:- 1.1mg.
- Children aged 14-18 years:- 1.7mg.
- Adults aged 19 years and over:- 2mg.

When an overdose does occur it can lead to the following negative symptoms:
- Anemia.
- Diarrhea.
- Gout like symptoms (when daily dosages of above 10mg per day are consumed).
- High blood levels of uric acid.
- Reduced copper absorption.
- Slow growth.
- Swelling in the joints.
- Weight loss.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH MOLYBDENUM?

Not getting enough molybdenum is uncommon in people who consume a balanced diet.  In fact symptoms of deficiency have only been observed in people who are fed intravenously or who have the rare genetic disorder molybdenum co-factor deficiency which stops people from properly absorbing this nutrient.  If a molybdenum deficiency does develop it can lead to the following negative symptoms:
- Anemia.
- Dental cavities.
- Dizziness.
- Headaches.
- Impaired sexual function.
- Night blindness.
- Mental disturbances.
- Nausea.
- Rapid heartbeat.
- Vomiting.

MOLYBDENUM SUMMARY

Most people will not have to worry about their molybdenum intake.  You are probably getting adequate levels from your current diet.  However, I hope this article has given you a good overview of molybdenum and helped you learn a little more about this nutrient.

Now I want to hear your thoughts.  Has this article helped you learn more about molybdenum?  Were you aware of how this nutrient worked in the body?  Leave a comment and let me know.

Sources:
Benefits of Molybdenum (Bodybuilding Tips)
Molybdenum (Chemistry Explained)
Molybdenum (The Vitamin Update)
What is Molybdenum in Food (eHow)
What you need to know about Molybdenum (MSN Health and Fitness Nutrient Library)

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WHAT IS MANGANESE?

Manganese is a micromineral (or trace element) that activates a number of enzymes in the body.  It also supports strong, healthy bones.  In this article I will be discussing manganese in greater detail.

WHEN WAS MANGANESE DISCOVERED?

One of the main ores of manganese is pyrolusite (a compound of manganese and oxygen – manganese dioxide).  Early artists used this ore in two ways; to give glass a purple colour and to remove colour from glass.  During the mid 1700s chemists started to suspect that pyrolusite may contain a new element and started to analyse it in more detail.

The discovery of manganese is sometimes credited to the German chemist Ignatius Gottfried Kaim who is said to have isolated it from pyrolusite in 1770.  However, his report was not read by many chemists and it was soon lost.  Most sources credit the discovery to Swedish mineralogist Johann Gottlieb Gahn who managed to isolate manganese from pyrolusite in 1774.  He did this by heating it with charcoal (which is pure carbon).  The carbon removed the oxygen from pyrolusite leaving just manganese behind.

HOW DOES YOUR BODY USE MANGANESE?

The body stores between 15 and 20 milligrams (mg) of manganese.  The majority of this is stored in the bones with the remainder being stored in the adrenal glands, kidneys, liver, pancreas and pituitary glands.  As discussed above, the main role of manganese is to activate enzymes in the body but it also has many other functions.  The list below outlines the major roles of manganese in the body:
- Acting as part of the metalloenzymes; arginase (an enzyme in the liver responsible for creating urea), glutamine synthetase (an enzyme involved in the production of glutamine), manganese-dependent superoxide dismutase (an enzyme that has antioxidant properties and protects the body from oxygen related damage) and phosphoenolpyruvate decarboxylase (an enzyme that helps break down blood glucose).
- Activating the enzymes glycolsyltranserferases and xylosyltransferases which both assist in the formation of bones.
- Activating the enzymes that utilise several key nutrients including choline, vitamin B1, vitamin B7 and vitamin C.
- Assisting in the metabolism of carbohydrates, dietary fats and proteins.
- Assisting in the production of thyroxine (a hormone that regulates the generation of body heat and the use of oxygen in cells).
- Maintaining normal blood glucose levels (which can be of particular benefit for people suffering from diabetes).
- Promoting nervous system health.
- Promoting reproductive health by assisting in the production of sex hormones.

HOW MUCH MANGANESE DO YOU NEED?

Our need for manganese increases as we age.  In 2000 the Institute of Medicine at the National Academy of Sciences established the following adequate intake (AI) levels for this nutrient:

Children:
- Children aged 0-6 months:- 0.003mg.
- Children aged 7-12 months:- 0.6mg.
- Children aged 1-3 years:- 1.2mg.
- Children aged 4-8 years:- 1.5mg

Men:
- Men aged 9-13 years:- 1.9mg.
- Men aged 14-18 years:- 2.2mg.
- Men aged 19 years and over:- 2.3mg.

Women:
- Women aged 9-18 years:- 1.6mg.
- Women aged 19 years and over:- 1.8mg.
- Pregnant and lactating women:- 2mg.

WHICH FOODS CONTAIN MANGANESE?

Manganese can be found in a wide variety of fruits and vegetables.  Tea also contains high levels of this important nutrient.  The list below contains a selection of the best manganese food sources:
- Black Tea:- 0.77mg per cup.
- Garlic:- 1.67mg per 100g.
- Green Tea:- 1.58mg per cup.
- Pineapple:- 1.18mg per 100g.
- Raspberries:- 0.67mg per 100g.
- Spinach:- 0.94mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH MANGANESE?

Overdosing on manganese through diet alone is very rare as extremely high levels need to be consumed.  In most cases an overdose is caused by severe exposure to manganese dust.  It can also be caused by chronic liver disease.  Due to the potentially serious side effects of overdose the Institute of Medicine at the National Academy of Sciences established tolerable upper intake levels (TULs) for manganese in 2000 which are listed below:
- Children aged 1-3 years:- 2mg.
- Children aged 4-8 years:- 3mg.
- Children aged 9-13 years:- 6mg.
- Children aged 14-18 years:- 9mg.
- Adults aged 19 years and older:- 11mg.

If manganese levels in the body do become too high it can have the following negative effects:
- Interference with copper, iron and zinc.
- Impotency.
- Manganese madness (a syndrome characterised by hallucinations, irritability and violence).
- Nervous system problems (similar to those experienced by sufferers of Parkinson’s disease).

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH MANGANESE?

Manganese deficiency is very rare.  It often only occurs when manganese is deliberately eliminated from the diet and even in these instances the body can normally use magnesium as a substitute.  However, when the symptoms of manganese deficiency do appear they can include:
- Blindness.
- Bone loss.
- Dizziness.
- Extremely low blood cholesterol levels.
- Hearing loss.
- High blood glucose levels.
- Loss of hair colour.
- Nausea.
- Paralysis.
- Skin rashes.
- Vomiting.

MANGANESE SUMMARY

I hope this article has given you a better understanding of manganese.  It is a highly important nutrient because it allows key enzymes in your body to work properly.  So if you think you are not getting enough pour yourself a cup of tea right now and start topping up those manganese levels.

Now I want to hear from you guys.  Do you think you get enough manganese?  Were you aware of the many important roles it has in the body?  Let me know by leaving a comment.

Sources:
Calories in Food
Function of Manganese in the Body (Hubpages)
Manganese (Chemistry Explained)
Manganese (WHFoods)

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WHAT IS IRON?

Iron is a micromineral (or trace element) that supports the production of haemoglobin (a protein in red blood cells that transports oxygen around the body).  In this article I will be providing a full overview of this important nutrient.

WHEN WAS IRON DISCOVERED?

Awareness of iron dates back to around 3400 B.C. when the Ancient Egyptians are believed to have used iron found in meteorites to create tools and jewellery.  However, exact details regarding the discovery of iron are unknown.

HOW DOES YOUR BODY USE IRON?

An average adult stores 3-4g of iron in their bodies.  It can be found in every cell of the body but the majority (around 2.5g) is stored in the haemoglobin.  As discussed above, iron is essential for the proper formation of haemoglobin which means it has a direct impact on energy and oxygen distribution.  The list below outlines some of the main functions of iron:
- Assisting in the production of adenosine triphosphate (ATP) which is essential for cellular energy and proper cell functioning.
- Assisting in the production of catalase which converts hydrogen peroxide (a harmful by-product of metabolism) into into oxygen and water.
- Assisting in the production of cytochromes which transport electrons throughout the body.
- Assisting in the production of haemoglobin which ensures adequate amounts of oxygen are supplied to all the body’s cells.
- Assisting in the production of myoglobin which takes oxygen from haemoglobin and stores it in the tissues until needed.
- Supporting healthy brain development and function.
- Supporting a strong immune system by assisting in the production of antibodies (proteins that are used by the immune system to identify and neutralise foreign objects such as bacteria and viruses) and T cells (a type of white blood cell that attacks infections and helps build immunity).

HOW MUCH IRON DO YOU NEED?

Women require much more iron than men.  This is mainly down to menstruation which causes a lot of iron to be lost in the blood.  Women need to recoup this loss by consuming additional iron in their diet.  Vegetarians and  women taking oral contraception also need to consume extra iron because they both influence iron levels in the body.  In 2000 the Institute of Medicine at the National Academy of Sciences provided the following recommended daily allowances (RDAs) for iron in milligrams (mg):

Children:
- Children aged 0-6 months:- 0.27mg.
- Children aged 7-12 months:- 11mg.
- Children aged 1-3 years:- 7mg.
- Children aged 4-8 years:- 10mg.
- Children aged 9-13 years:- 8mg.

Men:
- Men aged 14-18 years:- 11mg.
- Men aged 19 years and older:- 8mg.

Women:
- Women aged 14-18 years:- 15mg.
- Women aged 19-50 years:- 18mg.
- Women aged 51 years and older:- 8mg.
- Pregnant women aged 14-50 years:- 27mg.
- Lactating women aged 14-18 years:- 10mg.
- Lactating women aged 19-30 years:- 9mg.

Vegetarians:
- Men following a vegetarian diet:- 26mg.
- Adolescent girls following a vegetarian diet:- 26mg.
- Pre-menopausal women following a vegetarian diet:- 33mg.

Women taking oral contraceptives:
- Adolescent girls taking oral contraceptives:- 11.4mg.
- Pre-menopausal women taking oral contraceptives:- 10.9mg.

WHICH FOODS CONTAIN IRON?

There are two main types of iron found in food; heme iron (which is found in animal flesh only) and non-heme iron (which is found in dairy products and plant foods).  The list below contains a selection of the best food sources:
- Beef Fillet Steak:- 3.1mg per 100g.
- Brazil Nuts:- 2.43mg per 100g.
- Chicken Liver:- 6.9mg per 100g.
- Parsley:- 5.5mg per 100g.
- Pistachio Nuts:- 14mg per 100g.
- Spinach:- 6.7mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH IRON?

Overdosing on iron from food alone is very difficult.  However, you can get too much iron in your body if you have regular blood transfusions, take large amounts of iron supplements or suffer from hemochromatosis (a metabolic disorder which causes iron to be deposited in the body’s tissues).  More recent research has suggested that men are at a slightly higher risk of iron overdose than women because they do not lose any iron from their body.  If iron levels in the body do become too high it can lead to the following negative symptoms:
- Bronze or grey coloured skin.
- Damage to the intestinal tract lining.
- Dizziness.
- Fatigue.
- Headaches.
- Liver failure.
- Loss of appetite.
- Nausea.
- Shortness of breath.
- Vomiting.
- Weight loss.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH IRON?

Iron deficiency is one of the most common nutrient deficiencies in the world.  It can be caused by many factors which include:
- Consuming high levels of caffeine, oxalates (which are found in certain vegetables), phosphates (which are found in carbonated drinks and processed foods), phytates (which are found in certain nuts and pulses) and tannins (which are found in tea).
- Donating blood regularly.
- Excessive menstrual bleeding.
- Infection.
- Medical conditions that cause internal bleeding.
- Nutrient deficiency (not getting enough copper, vitamin A or vitamin C can inhibit the absorption of iron).
- Poor dietary intake of iron.

Being deficient in iron has a number of adverse side effects.  The most significant of these is the various types of anemia which inhibit the body’s ability to transport oxygen to the cells that need it.  The main negative symptoms of iron deficiency are listed below:
- Depression.
- Dizziness.
- Fatigue.
- Hair loss.
- Headaches.
- Hypochromic anemia (a condition where the red blood cells become paler than normal due to a reduction in haemoglobin which causes the skin to look pale).
- Increased risk of infection.
- Loss of stamina.
- Microcytic anemia (a condition where the red blood cells become smaller than normal).
- Reduced concentration.
- Weakness.

IRON SUMMARY

As you can see iron is a highly important nutrient.  Without it your body cannot form haemoglobin properly which has an adverse effect on both your energy levels and your ability to transport oxygen to different cells.  On top of this iron deficiency is a very common problem so you need to make sure that you are eating enough and also that your body is storing enough.  I hope this article helps you keep on top of your iron intake.

Now I want to hear your thoughts.  Have you experienced any of the problems associated with iron deficiency?  Does your diet contain adequate levels?  Leave a comment and let me know.

Sources:
Human Iron Metabolism (Wikipedia)
Iron (Chemistry Explained)
Iron (WHFoods)
Iron Food Data Chart (Healthy Eating Club)
Iron Information (Health Vitamins Guide)

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WHAT IS IODINE?

Iodine is a micromineral (or trace element) that is required for good thyroid health and proper metabolism.  In this article I will be discussing iodine in greater detail.

WHEN WAS IODINE DISCOVERED?

Iodine was discovered in 1811 by the French chemist Bernard Courtois.  He made the discovery when helping his father make compounds of potassium and sodium from seaweed.  These compounds were then sold on to large industrial business who used them as an ingredient in products such as baking soda and table salt.

To isolate these compounds Courtois collected seaweed from the coasts of Brittany and Normandy, burned it and soaked it in water.  This allowed the potassium and sodium compounds to dissolve.  Next he added sulfuric acid which reacted with the unwanted seaweed chemicals.  Finally, he allowed the water to evaporate which left just the compounds behind.

One day Courtois added too much sulfuric acid which made clouds of violet vapour rise from the mixture.  He studied this new material and managed to prove it was a new element which he named iodine.

HOW DOES YOUR BODY USE IODINE?

An average adult stores about 17mg of iodine.  Most of this is stored in the thyroid gland but a small amount is also stored in the bones and muscles.  As I mentioned at the beginning of this article, iodine promotes good thyroid health by supporting the production of certain hormones.  These thyroid hormones help regulate metabolism in almost every cell in the human body and therefore can have a significant impact on your health.  The list below outlines some of the main functions of iodine in the body:
- Assisting in the production of thyroxine (a thyroid hormone also known as T4 that regulates the generation of body heat and the use of oxygen in cells).
- Assisting in the production of triiodothyronine (a thyroid hormone also known as T3 that affects almost every process in the body including the generation of body heat, growth and heart rate).
- Maintaining a normal metabolic rate (which affects energy levels, growth and the amount of calories you burn).
- Moderating the effects of oestrogen on breast tissue (which helps prevent fibrocystic breast disease (a condition which leads to painful swelling in the breasts).
- Preventing the development of simple goiter (a condition which causes enlargement of the thyroid gland).
- Supporting the development of healthy hair, nails, skin and teeth.
- Supporting the development of a healthy, strong immune system in foetuses.

HOW MUCH IODINE DO YOU NEED?

Our need for iodine increases slightly as we get older and is greatest in pregnant and lactating women.  This list below contains the recommended daily allowances (RDAs) for iodine in milligrams (mg) which were established in 2001 by the Institute of Medicine at the National Academy of Sciences:
- Children aged 0-6 months:- 0.11mg.
- Children aged 7-12 months:- 0.13mg.
- Children aged 1-8 years:- 0.09mg.
- Children aged 9-13 years:- 0.12mg.
- Adults aged 14 years and older:- 0.15mg.
- Pregnant women aged 14 years and older:- 0.22mg.
- Lactating women aged 14 years and older:- 0.29mg.

WHICH FOODS CONTAIN IODINE?

Dairy products, fish and certain fruits contain high levels of iodine.  The list below contains some of the richest food sources:
- Eggs:- 0.026mg per 100g.
- Kelp:- 2.08mg per 100g.
- Iodised Salt:- 3mg per 100g.
- Oysters:- 0.157mg per 100g.
- Strawberries:- 0.09mg per 100g.
- Yogurt:- 0.034mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH IODINE?

It is very difficult to overdose on iodine from food alone.  However, it is possible to overdose through medications or supplements.  Because of this the Institute of Medicine at the National Academy of Sciences has specified the following daily tolerable intake levels (TULs) for iodine:

Children and Adults:
- Children aged 1-3 years:- 0.9mg.
- Children aged 0-8 years:- 0.3mg.
- Children aged 9-13 years:- 0.6mg.
- Children aged 14-18 years:- 0.9mg.
- Adults aged 19 years and older:- 1.1mg.

Pregnant and Lactating Women:
- Pregnant and lactating women aged 14-18 years:- 0.9mg.
- Pregnant and lactating women aged 19 years and older:- 1.1mg.

Failing to stay within these TULs can lead to high levels of iodine in the body.  This can have a number of negative effects which include:
- Burning in the mouth or throat.
- Diarrhea.
- Nausea.
- Reduced thyroid hormone synthesis (which can cause goiter and hypothyroidism (a condition where your body does not produce enough thyroid hormones)).
- Stomach pain.
- Vomiting.
- Weak pulse.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH IODINE?

Iodine deficiency is very rare in the UK due to the introduction of iodised salt and the addition of iodine to animal feed (which increases the iodine content of commonly consumed foods such as dairy products and meat).  However, in countries where iodised salt is not common it can be a problem.  Not having enough iodine in the body inhibits the production of thyroid hormones and can lead to the following negative consequences:
- Appetite fluctuations.
- Depression.
- Fatigue.
- Goiter.
- Hyperthyroidism (a condition where your body over produces thyroid hormones).
- Hypothyroidism.
- Rapid heartbeat.
- Severe mental retardation in infants.
- Stunted physical growth in infants.
- Weakness.
- Weight gain.

IODINE SUMMARY

Although it is only required by the body in relatively small amounts, iodine is a crucial nutrient.  Without sufficient levels of this micromineral every cell in your body will struggle to break down food to get the energy it needs.  I hope this article has helped you learn a little more about iodine.

Now I want to hear from you guys.  Did you know much about iodine before reading this article?  Do you think your diet contains enough?  Let me know by posting a comment.

Sources:
Functions of Iodine in the Body (Hubpages)
Iodine (Chemistry Explained)
Iodine (Natural Health Information Centre)
Iodine (WHFoods)
Iodine Rich Foods (Buzzle.com)

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WHAT IS CHROMIUM?

Chromum is a micromineral (or trace element) that helps control levels of blood glucose, insulin and cholesterol in the body.  It was discovered in 1797 by the French scientist Louis-Nicolas Vauquelin.  In this article I will be discussing chromium in greater detail.

WHEN WAS CHROMIUM DISCOVERED?

Chromium was first recognised as part of the mineral Siberian red lead which was discovered by the German mineralogist Johann Gottlob Lehmann in 1766.  Scientists were unsure of what new elements Siberian red lead contained because it had a form and colour they had never seen before.  Studying this mineral was very difficult because miners struggled to extract it so only small amounts were available for scientists to examine.

In 1797 a French scientist named Louis-Nicolas Vauquelin began studying Siberian red lead.  He discovered a new element which he described as “a new metal, possessing properties entirely unlike those of any other metal”.  In 1798 he managed to isolate a small sample of this metal by heating charcoal with a chromium trioxide (a compound of chromium found in Siberian red lead).  It was later named chromium following suggestions by two French chemists Antoine Francois de Fourcroy and René-Just Haüy.

HOW DOES YOUR BODY USE CHROMIUM?

Chromium is stored in very small amounts in the bones, liver, soft tissues and spleen.  As I mentioned at the beginning of this article, chromium helps the body regulate levels of blood glucose, insulin and cholesterol.  This makes it a very useful nutrient for people suffering from diabetes The list below outlines the main functions of chromium in more detail:
- Assisting in the metabolism of carbohydrates, dietary fats and proteins.
- Assisting in the metabolism of nucleic – acids (which are the building blocks of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA)).
- Boosting the immune system by enhancing the ability of white blood cells to fight infection.
- Controlling blood glucose levels by increasing the effectiveness of insulin (a hormone that allows your body’s cells to take glucose from the blood).
- Controlling the release of insulin (which allows for better blood glucose control).
- Keeping the arteries soft and supple.
- Maintaining normal blood cholesterol levels (by breaking down cholesterol).

HOW MUCH CHROMIUM DO YOU NEED?

Our need for chromium increases as we get older.  Adequate intake (AI) levels for this nutrient were established by the National Academy of Sciences in 2001 and are listed below in milligrams (mg):

Children:
- Children aged 0-6 months:- 0.0002mg.
- Children aged 7-12 months:- 0.0055mg.
- Children aged 1-3 years:- 0.011mg.
- Children aged 4-8 years:- 0.015mg.

Men:
- Men aged 9-13 years:- 0.025mg.
- Men aged 14-50 years:- 0.035mg.
- Men aged 51 years and over:- 0.03mg.

Women:
- Women aged 9-13 years:- 0.021mg.
- Women aged 14-18 years:- 0.024mg.
- Women aged 19-50 years:- 0.025mg.
- Women aged 51 years and over:- 0.02mg.

Pregnant Women:
- Pregnant women aged 14-18 years:- 0.029mg.
- Pregnant women aged 19-50 years:- 0.03mg.

Lactating Women:
- Lactating women aged 14-18 years:- 0.044mg.
- Lactating women aged 19:- 0.045mg.

WHICH FOODS CONTAIN CHROMIUM?

Chromium can be sourced from a wide variety of foods.  Below are five of the best chromium rich foods:
- Beef:- 0.057mg per 100g.
- Cheese:- 0.056mg per 100g.
- Egg Yolk:- 0.183mg per 100g.
- Liver:- 0.055mg per 100g.
- Whole Grain bread:- 0.045mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CHROMIUM?

At present there are no reported side effects associated with consuming high levels of chromium.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CHROMIUM?

Since chromium plays a key role in controlling blood glucose, insulin and cholesterol, not getting enough has a direct impact in these areas.  The symptoms of deficiency are listed below:
- High blood glucose levels.
- High blood pressure.
- High triglyceride levels (which can indicate poor heart health).
- Hyperinsulinemia (high blood levels of insulin).
- Increased low density lipoprotein (LDL) cholesterol levels (a type of cholesterol that clogs your artery walls and can lead to heart disease).
- Insulin resistance (a condition where your body’s cells become less receptive to insulin).
- Reduced high density lipoprotein (HDL) cholesterol levels (a type of cholesterol that removes LDL cholesterol from the body).

CHROMIUM SUMMARY

As you can see chromium is a key nutrient for controlling blood levels of cholesterol, glucose and insulin.  In doing this chromium helps reduce your risk of diabetes, heart disease and high blood pressure.  So if you are not currently eating enough of this important nutrient make some changes today and start adding some chromium rich foods to your diet.

Now I want to hear your thoughts.  Were you aware of these chromium benefits?  Do you currently get enough each day?  Let me know by leaving a comment.

Sources:
Chromium (Chemistry Explained)
Chromium (WHFoods)
Chromium in Diet Nutrition (The New York Times)
Chromium Effects (Natural Health Information Centre)
Functions of Chromium in the Body (Hubpages)

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• August 14, 2010 -- Iodine Explained (1)
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WHAT IS COPPER?

Copper is a micromineral (or trace element) that supports the production of many important substances in the body including collagen (the main protein in animal bones and connective tissues), haemoglobin (an iron containing, oxygen transporting metalloprotein that is found in red blood cells), melanin (a pigment which colours the hair and skin) and myelin (a substance that covers nerve fibres).  Today I am going to discuss this important nutrient in greater detail.

WHEN WAS COPPER DISCOVERED?

The discovery of copper dates back to prehistoric times around 9000 B.C.  This is supported by the discovery of copper beads in Iraq which are thought to have been made around this time.  Methods to refine copper from its ores are believed to have developed around 5000 B.C.  This idea is again supported by signs of copper smelting that are thought to date back to this time.

HOW DOES YOUR BODY USE COPPER?

The human body stores an extremely small amount of copper in its tissues.  The majority of this copper is stored in the liver with the remainder being distributed throughout the rest of the body’s cells.  As I mentioned above, copper assists in the production of a number of substances in the body but it also acts in a protective capacity.  This list summarises the main ways that copper benefits the human body:
- Acting as an antioxidant and protecting your body from damaging free radicals.
- Assisting in the absorption of iron.
- Assisting in the healing of burns to the skin and other wounds.
- Assisting in the production of collagen.
- Assisting in the production of haemoglobin.
- Assisting in the production of melanin.
- Assisting in the production of myelin.
- Reducing the development of arthritis (inflammation of the joints).
- Reducing your risk of contracting lung cancer.
- Working in conjunction with vitamin C to produce elastin (a connective tissue which helps keep artery walls and skin cells flexible but tight).

HOW MUCH COPPER DO YOU NEED?

Our copper requirements increase as we get older.  The recommended daily allowances (RDAs) for copper were established by the Institute of Medicine at the National Academy of Sciences in 2000 and are listed below in milligrams (mg):
- Children aged 0-6 months:- 0.2mg.
- Children aged 7-12 months:- 0.22mg.
- Children aged 1-3 years:- 0.34mg.
- Children aged 4-8 years:- 0.44mg.
- Children aged 9-13 years:- 0.7mg.
- Children aged 14-18 years:- 0.89mg.
- Adults aged 19 years and over:- 0.9mg.
- Pregnant women:- 1mg.
- Lactating women:- 1.3mg.

WHICH FOODS CONTAIN COPPER?

Copper can be found in a wide variety of foods.  The list below contains five of the richest food sources:
- Brazil Nuts:- 5.5mg per 100g.
- Crab:- 3.2mg per 100g.
- Liver:- 7.6mg per 100g.
- Lobster:- 1.4mg per 100g.
- Oysters:- 6.3mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH COPPER?

Copper overdose has been given an increased amount of attention in recent years.  Because of this daily tolerable upper intake levels (TULs) for this nutrient have been set by the Institute of Medicine at the National Academy of Sciences.  These TULs are listed below:
- Children aged 1-8 years:- 1mg.
- Children aged 9-13 years:- 5mg.
- Children aged 14-18 years:- 8mg.
- Adults aged 19 years and over:- 10mg.

Failing to stay within these TULs can lead to excessive copper levels in the body.  However, elevated copper levels can also be caused by a condition called Wilson’s disease (a genetic disorder which causes copper to accumulate in various organs).  If too much copper is present in the body it can have a number of adverse effects which include:
- Abdominal pain.
- Depression.
- Diarrhea.
- Dizziness.
- Fatigue.
- Headaches
- Heart problems.
- High blood pressure.
- Increased premenstrual syndrome (PMS) symptoms.
- Insomnia.
- Jaundice (a condition where the skin becomes yellow).
- Liver damage.
- Muscle and joint pain.
- Vomiting.
- Weakness.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH COPPER?

Since copper has so many roles in the body failing to consume the RDA can have a wide range of adverse effects.  These include:
- Anemia.
- Brain disturbances.
- Breathing difficulties.
- Increased low density lipoprotein (LDL) cholesterol levels and reduced high density lipoprotein (HDL) cholesterol levels (which can increase your heart disease risk).
- Iron deficiency.
- Joint problems.
- Osteoporosis (reduced bone mineral density).
- Poor immune function.
- Ruptured blood vessels.
- Skin sores.
- Weakness.

COPPER SUMMARY

I hope this article has shown you that whilst copper is only a micromineral and therefore only required by your body in relatively small amounts, it is still a highly important nutrient.  Without copper you will struggle to produce a number of important substances and also be more susceptible to a number of diseases and health conditions.  So make sure you are getting the small amount of copper your body requires each and every day

Now I want to hear from you guys.  Were you aware how important copper is to your health?  Do you take special care to make it part of your diet?  Let me know by leaving a comment.

Sources:
Copper Food Data Chart (Healthy Eating Club)
Copper (University of Maryland Medical Centre)
Copper Historical Information (Web Elements)
Copper (WHFoods)

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