For a review of previous lessons, go to www.milkandhoneyhealthfoods.com/archive12.html  for a review of lessons one through three, www.milkandhoneyhealthfoods.com/archieve13.html for a review of lessons four through six and  www.milkandhoneyhealthfoods.com/archive14.html  for review of lesson seven through nine.    
www.milkandhoneyhealthfoods.com/archieve15.html for a review of lessons ten through twelve.
www.milkandhoneyhealthfoods.com/archieve16.html for review of lessons thirteen through fifteen.
                                      

NEWSLETTER: JULY 2008

NUTRITION 101: LESSON SIXTEEN

IRON  

IRON:

        Iron is an alkaline forming micro mineral. The average human body contains a total of 4,000 mg (4 grams) of iron.  Irons primarily role in nutrition is as a carrier of oxygen in the body.  It does this as part of the blood protein hemoglobin and the similar oxygen carrying protein called myoglobin which is found in the muscles. Almost two-thirds of iron in the body is found in hemoglobin.  Iron also aids in immune function, cognitive development, temperature regulation, energy metabolism, and work performance. About 90% of the iron in our body is conserved and reused every day. The rest is excreted. Men are able to naturally store more iron than women. In order to maintain iron balance in the body, dietary iron must supply enough iron to meet the 10% gap that our body has excreted or else deficiency will result.  A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity

        Iron is mainly absorbed in the duodenum and upper jejunum of the small intestine. . A transporter protein called Divalent Metal Transporter facilitates transfer of iron across the intestinal epithelial cells. Absorbed iron is bound in the bloodstream by the glycoprotein named transferrin. About 10 to 20% of absorbed iron goes into storage and is used as needed

TYPES AND SOURCES OF IRON:

       Dietary sources of iron are found in two forms.  Heme iron and nonheme iron. Heme sources are provided by animal tissues (meats) and are readily absorbed. Approximately 40% of iron found in meat is heme, with the best sources being liver, seafood, fish, lean meat, and poultry. Nonheme iron is provided by plant sources and elemental components of animal tissues. It is less efficiently absorbed, and its amount of absorption depends upon the body’s needs.  If the body is low in iron, more nonheme iron will be absorbed. If the body is high in iron less will be absorbed.  Nonheme sources that are high in iron include cooked spinach, beans, eggs, nuts, fortified breads, cereals, and flours. The nonheme form of iron is the form added to iron-enriched and iron-fortified foods.      Meat proteins and vitamin C will improve the absorption of nonheme iron. Tannins as found in tea, the mineral calcium, chemical compounds called polyphenols and phytates found in legumes and whole grains can decrease absorption of nonheme iron.

 IRON AND BREAST FEEDING:

       Iron in human breast milk is well absorbed by infants. It is estimated that infants can use greater than 50% of the iron in breast milk as compared to less than 12% of the iron in infant formula. The amount of iron in cow's milk is low, and infants poorly absorb it. Feeding cow's milk to infants also may result in gastrointestinal bleeding. For these reasons, cow's milk should not be fed to infants until they are at least 1 year old. The American Academy of Pediatrics (AAP) recommends that infants be exclusively breast fed for the first six months of life.

IRON DEFICIENCY:

       The World Health Organization considers iron deficiency the number one nutritional disorder in the world. As many as 80% of the world's population may be iron deficient, while 30% may have iron deficiency anemia. Iron deficiency develops gradually and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron. This negative balance initially depletes the storage form of iron while the blood hemoglobin level, a marker of iron status, remains normal. Iron deficiency anemia is an advanced stage of iron depletion. It occurs when storage sites of iron are deficient and blood levels of iron cannot meet daily needs. Blood hemoglobin levels are below normal with iron deficiency anemia.  Iron deficiency is not a problem for most Americans because of our high consumption of animal products.

DAILY REQUIREMENTS:

 

       Most Americans meet the recommended daily allowance (RDA) of iron for men at 10 mg per day and the RDA for women at 15 mg per day.  During Pregnancy, women require a total of 60 mg of iron per day.   The optimal daily allowance of iron for adults can range anywhere from zero to forty mg per day depending on the level of iron storage in the body and the bodies needs based on life style.  A simple self-test can be used to indicate adequate/deficient iron status.  Place one of your hands flat on a table (palm down) and press firmly down on one fingernail to force all the blood out of the underlying nail-bed.  When you remove pressure, watch to see if rosy pink color returns immediately.  If there is no color change, this may indicate an Iron deficiency.

VEGETARIANISM AND IRON:

 

      Vegetarian diets may not meet recommended levels of daily iron intake. Vegetarians who exclude all animal products from their diet may need almost twice as much dietary iron each day as non-vegetarians because of the lower intestinal absorption of nonheme iron in plant foods. Vegetarians need to be aware of possible iron deficiency and should consider consuming adequate vitamin C to  improve the absorption of nonheme iron.

IRON TOXICITY:

 

      There is risk for iron toxicity because very little iron is excreted from the body. Thus, iron can accumulate in body tissues and organs when normal storage sites are full. Some research indicates that excess iron in the body may be a contributing dynamic in the development of some types of cardiovascular disease and certain cancers. Excess Iron has been associated with prostate and colon cancer.  Excess iron over and above body requirements can create free radical damage to tissues.  Many supplement companies have come out with iron free multiples for those desiring to limit their iron intake.  Older adult men and post-menopausal women may want to use such multiples. 

IRON SUPPLEMENTATION:

       Iron supplementation may be necessary when iron deficiency s indicated.  Individuals who may be in need of iron supplementation are vegetarians, those that exercise in excess, women that bleed excessively during menstruation and women that are pregnant.  Adult men and postmenopausal women should not take iron supplements without an appropriate medical evaluation for iron deficiency. A number of iron supplements are available, and different forms provide different proportions of elemental iron. For example, ferrous sulfate heptahydrate is 22% elemental iron; ferrous sulfate (monohydrate) is 33% elemental iron, ferrous gluconate is 12% elemental iron and ferrous fumarate is 33% elemental iron. Elemental iron is the amount of actual iron in the supplement.  When taking iron supplements it is best to take food based or well chelated iron for best utilization by the body.  Chelation is the process whereby minerals are attached to various carrying agents such as various acids common to our body. 

 

NEWSLETTER: AUGUST 2008

NUTRITION 101: LESSON SEVENTEEN

SULFUR:

       Sulfur is a non-metallic acidic macromineral usually consumed as part of larger compounds rather than as elemental sulfur. It is the third most abundant mineral in the body based on percentage of total body weight.  Sulfur is found in rather high concentrations in our body tissues. About half of the body's total sulfur is concentrated in the muscles, while the other half is found in the brain, hair, skin and bones. Approximately 10% of the body’s total sulfur content is concentrated in the bones.  Sulfur comprises 0.25 percent of our body weight.  The average human body contains a total of 140 grams of sulfur.  Approximately 850 mg of the body’s total sulfur content is turned over each day.

       Sulfur is generated when phytoplankton in water produce dimetyhylsulfide which is released into the upper atmosphere.  Sunlight catalyzes the oxidation of dimetyhylsulfide to dimethyl sulfoxide which is commonly known as DMSO.   DMSO is further catalyzed by sunlight to form methylsulfonylmethane, commonly known as MSM.  MSM is then concentrated into raindrops which return to the surface of the earth.  Plants absorb and accumulate this MSM and use some of it to build sulfuric compounds.

WHY WE NEED SULFUR:

       Very important sulfuric compounds for human and animal health are the sulfur containing amino acids methionine, cystine, cysteine and taurine. Sulfur is an essential component of glutathione which is critical to our immunity.  Sulfur is also necessary for collagen synthesis. Collagen is an insoluble fibrous protein that virtually holds our bodies together. Sulfur is an important component of connective tissue fiber and bones. Sulfur is an essential component of chondroitin sulfate and glucosamine sulfate which in turn are essential components of joint tissue.

       Sulfur operates as a synthesizer and activator of some  B vitamins and vitamin C.  Sulfur plays an important part in “tissue breathing,” the process whereby oxygen and other substances are used to build cells and release energy. Sulfur also helps to maintain overall body balance between acidity and alkalinity, and works in the liver to excrete bile. Sulfur is a significant component of insulin, the protein hormone secreted by the pancreas that is essential to the metabolism of carbohydrates. A lack of nutritional sulfur in the diet can result in low insulin production. Sulfur in an important component of hair, skin and nails.

       Sulfur is involved in the integrity of cartilage tissue.  The sulfur concentration in damaged cartilage has been found to be only 33% of the level of normal cartilage.  Patients suffering from osteoarthritis and rheumatoid arthritis are often found to be deficient in sulfur as measured by the cystine content of fingernails.

FORMS OF SULFUR:

       Sulfur is present in nature in combination with other elements.  We already mentioned its presence in amino acids.  It also appears as calcium sulfate, magnesium sulfate, MSM, potassium sulfate, sodium sulfate and other such compounds.  The compound hydrogen sulfate is responsible for the tears caused when cutting onions. When hydrogen combines with sulfur to form hydrogen sulfate, you get the familiar rotten egg smell. Sulfites (synthetic food preservatives) are manufactured by the food processing industry from salts of sulfurous acid.

 

      Sulfur dioxide (SO₂), causes a wide variety of health and environmental problems because of the way it reacts with other substances in the air.  Particularly sensitive groups include people with asthma who are active outdoors, children, the elderly, and people with heart or lung disease. SO₂ reacts with other chemicals in the air to form tiny sulfate particles.  When these are inhaled, they gather in the lungs and are associated with increased respiratory symptoms and disease.

ABSORPTION AND DAILY REQUIREMENTS:

        Sulfur is usually absorbed into the body via the intestines in the form of one of the sulfuric amino acids. Sulfur can be absorbed via the skin.  For example, clinical studies have shown that serum sulfur levels rise after having a sulfur bath. Excess sulfur is excreted from the body via the urine and feces in the form of sulfate.  The RDA for Sulfur from dietary sources is 800 mg per day. This amount is usually obtained via the consumption of dietary sulfuric amino acids.  Sulfur is widely present in many vegetables, eggs, garlic, onions and meats. 

 SUPPLEMENTAL SULFUR:

       Most people obtain adequate sulfur in the diet.  Supplemental sulfur is most often obtained through taking additional sulfur containing amino acids or MSM. MSM is a natural organ form of sulfur that has been found to act as a natural anti-inflammatory and to support the health of joint tissue.

       A good source of supplemental sulfur is the sulfur containing nutrient alpha lipoic acid.  Alpha lipoic acid is a vitamin-like substance found in foods (beef and spinach) and also produced by the body. Alpha-lipoic acid plays a key role in energy production and it is an important nutrient in glucose metabolism.  Studies have found that alpha-lipoic acid can lower and stabilize glucose levels in diabetics by as much as 30 percent. It has also been found to reduce nerve pain and numbness in diabetes. Lester Packer, Ph.D., of the University of California, Berkeley, has reported that alpha-lipoic acid can reenergize other important antioxidants, such as vitamins C and E and glutathione.

       Garlic, once it is cut, triggers a cascade of chemical reactions that lead to more than 100 sulfur-rich chemical compounds, including some sulfur-containing amino acids. Garlic boosts antioxidant levels in the body, and studies have found that garlic supplements can lower cholesterol levels in people. John Milner, Ph.D., of Pennsylvania State University, University Park, and other researchers have reported that garlic can block the action of cancer-causing compounds and, in laboratory animals, delay the growth of some cancers.

       Glutathione, which is a tri-peptide composed of the amino acids cysteine, glycine, and glutamic acid, is the most powerful antioxidant made by the human body. Low blood levels of glutathione are associated with heart disease, cancer, and other diseases. In addition, glutathione also helps the liver break down toxic chemicals, whether they are absorbed from the environment or produced by the body. Researchers recently reported that diets high in glutathione protected against lung cancer. Good dietary sources of glutathione include beef, potatoes, winter squash, oranges, and tomatoes. More than 90 percent of the non-protein bound sulfur in cells is found in glutathione.

SULFUR VERSUS SULFA:

        There are several misconceptions about sulfur compounds that lead to anxiety about using sulfur based supplements.  A typical worry is that a person who is allergic to sulfa drugs may have problems with substances that contain sulfur.

        Sulfur is essential to life.  You can’t live without sulfur and it must be obtained from the diet. It is the eighth most prevalent element in the human body. No one is allergic to sulfur itself. Sulfur is not present as an isolated element in the body, but in combination with other elements and, most often, in complex molecules. The primary placement of sulfur in the human body is in the sulfur-containing amino acids as already discussed

        Sulfa drugs (sulfonamides) are usually not allergenic by themselves, but when a sulfonamide molecule is metabolized in the body, it is capable of attaching to proteins, thus forming a larger molecule that could serve as an allergen. Thus, the allergy is not to the original drug, but to a drug-protein complex.

        A sulfonamide does contain sulfur, but the sulfur atoms are imbedded in a complex molecule. The sulfur atom is not the allergenic agent and being allergic to sulfa drugs does not imply having a propensity to have allergy to other sulfur compounds. Rather, it is a unique property of this kind of compound, namely that it can form proteins that are allergenic in some individuals.  Common nutritional supplements such as MSM, glucosamine and chondrotin sulfate are perfectly safe for almost everyone as these are common substances necessary to the health of our bodies.

SULFITES:

       Sulfites, such as sodium sulfate, sodium bi-sulfate and sodium metabisulfate are sulfur based compounds used as food preservatives. While these agents do not generally cause allergic reactions, some individuals are sensitive to these substances and experience digestive and other physiological disturbances.  A sulfite reaction is different from a sulfonamide allergy (a reaction to sulfa drugs) because sulfites and sulfonamides are entirely different chemicals and have unrelated mechanisms of reaction. A person sensitive to sulfites is no more likely to be allergic to sulfonamides than any other individual and vice versa. The FDA estimates that about 1% of the population may have some degree of sulfite sensitivity.  Health risks connected with long term ingestion of sulfites is controversial and has not been scientifically established.    

NEWSLETTER: SEPTEMBER 2008

NUTRITION 101: LESSON EIGHTEEN

       In the first seventeen installments in this series dealing with basic nutrition we have discussed the macro nutrients of protein, carbohydrate and fat, vitamins C, B complex,  A, E, D and K, the macro minerals of calcium, magnesium, potassium, phosphorus, sodium, chloride and sulfur and the micro minerals of chromium, selenium, zinc and iron.  In this month’s installment, we will look at several additional micro minerals.  Remember, micro minerals are minerals which the body needs in less than 100 milligrams per day. Such minerals are often needed in just micrograms per day.  There are 1000 micrograms to one milligram.

SILICON:

       Silicon is an essential, acidic, non-metallic micro mineral.  Silicon is not found in nature in its pure form of silicon as it rapidly reacts with atmospheric Oxygen and Water.  In nature, silicon is found almost exclusively in the form of Silica as silicates.  Silicates are components of rocks and sand.  Silicates are structures consisting of one silicon atom surrounded by four oxygen atoms. 

 

       Silicon became a well-known chemical element in part because its properties allow millions of bits of information to be processed and stored in computers. The word Silicon became popular when a large number of computer companies settled in an area of California which, because of their extensive use of silicon in making computer chips, became known as Silicon Valley.

 

       In the human body, silicon stimulates the formation of collagen, a protein that gives bones their strength and flexibility.   Scientists have reported there is a significant positive association between the density of bone and silicon intake in men and in premenopausal women. Silicon has been found to be necessary for maintaining the health of hair, skin and nails.  It plays a role in maintaining the flexibility of arteries and therefore is important to cardiovascular health.  Silicon has been shown to counteract the effects of aluminum in the body. 

 

       Silicates by themselves appear to be poorly bioavailable to the human body.  When combined with water, however, silicates convert to orthosilicic acid, which then becomes bioavailable.  A stabilized form of orthosilicic acid is available supplementally as 3% elemental silicon (as Orthosilicic acid) in a solution of 70 percent choline, hydrochloric acid and water. 

        The average human body contains a total of 16,000 mg of silicon and the human body excretes 10 – 40 mg of Silicon per day.  The average western diet contains 20 - 50 mg of silicon per day.  The usual therapeutic dosage of silicon is 6 - 50 mg per day. The therapeutic dosage of silicon that has been found to be effective for the treatment of osteoporosis is 50 mg per day.  Many silicon supplements are derived from the herb horsetail (shave grass) which is a rich source of silica.

       The best sources of silicon are unrefined grains of high fiber content, cereal products and root vegetables. Because it is made from grains, beer also is a good dietary source of silicon. The form of silicon present in beer is orthosilicic acid.

BORON:

       Boron is a trace mineral essential to the regulation of calcium, magnesium and phosphorus and is therefore an important mineral in the development and maintenance of bone tissue.  This mineral is involved in the metabolism of hormones and is connected with raising testosterone levels in men. Boron does not raise testosterone levels to higher than normal physiological values but appears to give older men levels that they had in their 20's and 30's.

 

       Boron helps to convert vitamin D to its active form.  Since vitamin D is critical to calcium metabolism, boron plays an accessory role in bone development.  A study conducted by the U.S. Department of Agriculture showed less loss of calcium, magnesium and phosphorus in postmenopausal women who took 3 milligrams of boron per day as a supplement.    Boron appears to increase female sexual desire by stimulating the production of the estrogen estradiol which increases female sexual drive.   

 

       Boron has been found to increase serum copper levels and levels of copper-dependent enzymes.  Collective data from three separate studies indicate that boron may play a role in human brain function and cognitive performance.  In human studies, low boron intake when compared to high boron intake was associated with poor long-term memory.   Other studies indicate boron deficiency may result in impaired short-term memory.

 

       Boron is found in a variety of fruits and vegetables and is well-absorbed orally. Most excess boron is eliminated from the body via the urine.  The elimination half-life of boron is approximately 21 hours.  Boron is available as a supplement and is usually found as 3 milligram tablets.  It is often in formulas pertaining to bone health.  While there is no established daily requirement for boron, the upper intake limit for adult men and women appears to be around 20 milligrams per day.  Symptoms of boron toxicity don’t usually appear until intake exceeds 100 milligrams per day. Although optimal boron levels help to prevent osteoporosis, excessive boron may cause osteoporosis:

 

COPPER:

       Copper is an essential acidic trace mineral.  The total amount of copper found at any one time in the body is between 50 and 120 milligrams.  Forty-four percent of copper found in the body is found in the bones, 25% in the muscles and the rest distributed throughout various bodily organs especially those organs having high metabolic activity such as the brain, liver, kidneys and heart.  Copper is involved in the formation of red blood cells, the absorption and utilization of iron, and the synthesis and release of proteins and enzymes. Copper stimulates the immune system to fight infections, repair injured tissues, and promote healing. Copper also helps to neutralize "free-radicals" which can cause severe damage to cells.  Copper is essential for the formation of the protein collagen which is found in all connective tissue of the body. 

 

       The best dietary sources of copper include seafood (especially shellfish), organ meats (such as liver), whole grains, nuts, raisins, legumes (beans and lentils), and chocolate. Other food sources that contain copper include cereals, potatoes, peas, red meat, mushrooms, some dark green leafy vegetables such as kale, and some fruits such as coconuts, papaya, and apples.

 

       The body absorbs 30% - 50% of dietary copper within fifteen minutes of its ingestion.  Its absorption occurs in the stomach and small intestine.  Excess copper is eliminated mainly through the liver into the bile and is lost through the bowel.  Small amounts of copper are excreted through the urine.  The official recommended daily allowance (for adults) for Copper is 1.5 - 3.0 mg per day:  The average human intake of copper from dietary sources is 1.2 - 1.7 mg per day.  The optimal daily allowance (ODA) of Copper (for adults) is 1 - 3 mg per day.  Copper toxicity occurs at a daily intake of 20 mg or more.  The lethal dose of Copper is 3,500 mg (3.5 grams)

 

       The level of copper in the body is related to the levels of vitamin C and zinc.  As vitamin C and zinc levels rise, copper levels go down.  High intake of copper reduces vitamin C and zinc.  High consumption of the sugar fructose can lead to copper deficiency.