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 lesson seven and nine.    

                                       

NEWSLETTER: JANUARY 2008
THE ROLE OF POTASSIUM

       Potassium is an electrolyte mineral.  Electrolytes are substances that dissociate into ions (charged particles) in solution, making them capable of conducting electricity. Normal body function depends on tight regulation of potassium concentrations both inside and outside of cells.  Potassium is the principal positively charged ion in the fluid inside of cells. Sodium is the principal ion in the fluid outside of cells. Potassium concentrations are about 30 times higher inside than outside cells, while sodium concentrations are more than ten times lower inside than outside cells. The concentration differences between potassium and sodium across cell membranes create an electrochemical gradient known as the membrane potential. The body will use 20 to 40 percent of resting energy to pump sodium out of the cell and allow potassium to enter the cell in order to maintain this gradient.  The large amount of energy dedicated to maintaining this gradient shows the importance of this function in sustaining life. Tight control of cell membrane potential is critical for nerve impulse transmission, muscle contraction, and heart function. 

       Dietary intake of potassium over sodium should be around 2:1.   Because the American diet is so high in sodium, many people consume a reverse of this ratio.  This creates series difficulties for the body to maintain the proper balance between sodium and potassium.  The kidneys have to work much harder to excrete excess sodium while trying to maintain potassium levels.  Excess sodium over potassium in the diet can result in elevated blood pressure, muscle cramping and fatigue.  The average human body contains a total of 120 grams of Potassium.   The daily requirement for potassium is between 3000 and 5000 mg.  Potassium is absorbed primarily via the large intestine.  Aldosterone, a steroid hormone secreted by the adrenal cortex, controls the body's retention of potassium.  On average, 90% of dietary potassium is absorbed by the body. Excess potassium is eliminated from the body via the urine and perspiration.  

WHERE TO GET YOUR POTASSIUM:

        Food is your best source for potassium!  Potassium is wide spread in the food chain with abundant amounts found in fruits, vegetables grains, nuts, seeds and legumes.  Supplemental potassium is only available in 100 mg or less of elemental potassium. Since you need between 3000 and 5000 mg of potassium per day, a 100 mg supplement will not provide a great deal of potassium.  Potassium is regarded as toxic at doses of 15,000 mg (15 grams) or more per day.

       Based on milligrams of potassium per 100 grams of substance, bananas give you 396 mg, raisins 749 mg, dates 656 mg, almonds 732 mg, peanuts, 717 mg, sunflower seeds 689 mg, potatoes 407 mg and mung beans 1,246 mg.  Potassium appears in food in a chelated form and is most often bound to some acid.  For example, potassium bicarbonate (also known as carbonic acid) is believed to be the best form of potassium for lowering elevated blood pressure and for alleviating osteoporosis.  This form of potassium is the most common form of potassium found in fruits and vegetables.  Magnesium functions as a carrier vehicle for the transport of potassium into and out of cell membranes and therefore facilitates the maintenance of potassium balance in the body.

POTASSIUM AND DISEASE PREVENTION:

       STROKE:

      Several large studies have suggested that increased potassium intake is associated with decreased risk of stroke. An eight year study of more than 43,000 men found that men in the top quintile (1/5) of dietary potassium intake (median intake, 4,300 mg/day) were only 62% as likely to have a stroke than those in the lowest quintile of potassium intake (median intake, 2,400 mg/day). This inverse association was especially high in men with hypertension.  A study of 5,600 men and women older than 65 years found that low potassium intake was associated with a significantly increased incidence of stroke.

        OSTEOPOROSIS:

        Several studies have reported significant positive associations between dietary potassium intake and retention of bone mineral density in populations of premenopausal, perimenopausal, and postmenopausal women as well as elderly men. The average dietary potassium intakes of the study participants ranged from about 3,000 to 3,400 mg per day, while the highest potassium intakes exceeded 6,000 mg per day. The lowest intakes ranged from 1,400 to 1,600 mg per day. These studies showed reduced bone loss associated with higher levels of potassium intake.  Other research indicates the reason for this positive association between higher potassium intake and bone mineral density  is that potassium, which is alkaline, buffers acids in the body and thus reduces the bodies need to remove alkaline calcium from the bones to accomplish this reduction.

       The typical American diet tends to be relatively low in sources of alkalizing foods such as fruits and vegetables and high in acid forming foods such as meats and dairy products. When the quantity of alkalizing minerals such as potassium is insufficient to maintain normal pH (balance between acid and alkaline), the body is capable of mobilizing alkaline calcium salts from bone in order to neutralize acids consumed in the diet and generated by metabolism. This results in loss of bone mass.  Increased consumption of foods rich in potassium reduces the net acid content of the diet and may preserve calcium in bones.

        KIDNEY STONES:

       Abnormally high urinary calcium increases the risk of developing kidney stones. Research shows that a diet high in acid forming foods is significantly associated with increased urinary calcium excretion. Increasing dietary potassium has been found to decrease urinary calcium excretion. On the other hand, potassium deprivation has been found to increase urinary calcium excretion.    A study of more than 45,000 men over four years found that men whose potassium intake averaged more than 4,042 mg per day were only half as likely to develop symptomatic kidney stones as men whose intake averaged less than 2,895 mg per day.  A similar study that followed more than 90,000 women over a period of 12 years found that women in the highest quintile of potassium intake (averaging 3,458 mg per day) were only 65% as likely to develop symptomatic kidney stones as women in the lowest quintile of potassium intake (averaging 2,703 mg/day). In both of these studies, dietary potassium intake was derived almost entirely from potassium-rich foods, such as fruits and vegetables.

        HIGH BLOOD PRESSURE:

       A number of studies indicate that groups with relatively high dietary potassium intakes have lower blood pressures than comparable groups with relatively low potassium intakes.  Data on more than 17,000 adults who participated in the Third National Health and Nutrition Examination Survey (NHANES III) indicated that higher dietary potassium intakes were associated with significantly lower blood pressures. Another study called the Dietary Approaches to Stop Hypertension (DASH) also showed beneficial effects of a potassium-rich diet on blood pressure.  In this study, one group consumed a diet providing 3.5 servings per day of fruits and vegetables having 1,700 mg of potassium.  Another group consumed of 8.5 servings per day of fruits and vegetables having 4,100 mg of potassium.  The second group showed a significant reduction in both systolic and diastolic blood pressure.

       Be sure to eat plenty of vegetables and fruit to maintain adequate levels of potassium.  Supplementally, a high quality green food supplement such as BarleyLife will provide a good supply of daily potassium.

NUTRITION 101: LESSON ELEVEN

 SODIUM AND CHLORIDE

        Last month we discussed the macro mineral potassium and its role in our health.  This month we will look at the macro minerals sodium and chloride.  Remember, macro-minerals are those the body needs in excess of 100 milligrams per day as opposed to micro, (trace minerals) which the body needs in less than 100 milligrams per day.

 SODIUM: 

       We all need the mineral sodium to be in our diet.  Sodium is one of the body’s primary electrolytes.  Sodium is necessary for the production of hydrochloric acid in the stomach which in turn facilitates the breakdown of proteins and minerals.  Sodium is important to nerve impulse transmission, muscle contraction and nutrient transport to cell membranes. Optimal sodium levels are required for the correct function of the lymphatic system.  Most importantly, sodium works with potassium to maintain proper cellular fluid balance.  The recommended daily allowance (RDA) for sodium is around 2000 mg. per day.  It’s been demonstrated that the human body can function quite well on as little as 200 mg. per day and the body on average requires only around 500 mg of sodium per day.  The average American consumes from six to eighteen thousand milligrams of salt per day in the form of sodium chloride where about 40% of the salt is sodium and the remaining 60% is chloride. 

      

       This means that the average American is taking in between 2,400 mg. and 7,200 mg. of pure sodium on a daily basis. Sodium is found mainly outside the cell and potassium is found primarily inside the cell.  Potassium should be found in a ratio of approximately 2:1 over sodium in order to maintain proper fluid balance between the inside and outside of the cell. The recommended daily intake for potassium is between 3000 and 5000 mg. per day.      

       Many Americans have a reverse ratio of 2:1 sodium over potassium. This situation leads to an increase in blood volume leading to increased pressure in the circulatory system which creates hypertension (high blood pressure). Excess sodium in the diet is also rough on the kidneys as these organs must work harder to excrete the excess sodium.  Excess excretion of sodium tends toward excess excretion of potassium.  Potassium is a very important mineral in the energy making process.  Therefore, excess sodium can rob the body of potassium thus leading to fatigue.

       Why do we Americans consume so much sodium?  The reason becomes obvious by simply looking at the standard American diet which is heavy on processed and refined foods. Such foods often loose their taste due to the removal of many nutritional factors in the refining process.  In order to make such bland foods attractive to the buying public, the food industry likes to add salt (sodium chloride) to processed foods to enhance their taste and to act as a preservative.  This results in our consuming much more sodium than the body requires.

       For example, one-half cup of cooked fresh green beans will contain about 5 mg. of salt.  The same serving of Green Giant canned beans will contain around 190 mg. of salt.   A three fourth’s cup of unprocessed rolled oats has about 1 mg. of salt.  An equal portion of Quaker instant oat meal contains 252 mg. of salt.   A 1.5 oz. piece of natural cheddar cheese will contain around 300 mg. of salt. The same amount of Kraft pasteurized processed cheese has 698 mg. of salt.  Helping yourself to a serving of unprocessed cooked rice will net you about 1 mg. of salt.  The same serving of minute rice will yield 570 mg. of salt.

       The fast food restaurant is “salt heaven.”   One Big Mac will donate 1,010 mg. of salt to your diet.  One quarter pounder with cheese comes in at 1,380 mg. of salt.  One Arbee’s big roast beef sandwich tips the scales at 1,770 mg. and Wendy’s triple cheeseburger wins the prize at 1,848 mg. of salt.  Remember, 40% of this salt (sodium chloride) is pure sodium.

       Many food additives are sodium based.  Sodium acetate, sodium alginate, sodium benzoate, sodium nitrate sodium phosphate and sodium sulfate are just some of the sodium compounds used in the food industry.        

        From these few examples, it can easily be seen why we Americans consume as much sodium as we do and why hypertension is a major health problem with its related risks of stroke and cardiovascular disease.

SODIUM AND WATER BALANCE:

        Most of the body's sodium is located in the blood and in the fluid in the space surrounding the cells. Sodium is required by all cells in the body to maintain a normal fluid balance.  Healthy kidneys maintain a consistent level of sodium in the body by adjusting the amount excreted in the urine.   When sodium intake and loss are not in balance, the total amount of sodium in the body is affected. Changes in the total amount of sodium are closely linked to changes in the volume of water in the blood. A loss of sodium from the body does not necessarily cause the level of sodium in the blood to decrease but does cause blood volume to decrease. When blood volume decreases, blood pressure also decreases, heart rate increases, and light-headedness and sometimes shock occur.

       Conversely, blood volume increases when there is too much sodium in the body. When excess sodium accumulates in the body, extra fluid accumulates in the space surrounding the cells. As a result, the tissues, especially in the feet and ankles, swell (a condition called edema).  The body continually monitors blood volume. Sensors in the heart, blood vessels, and kidneys detect when blood volume becomes too high and stimulate the kidneys to increase sodium excretion, thus returning blood volume to normal. Sensors in the blood vessels and kidneys detect when blood volume is becoming low and trigger one of several mechanisms that result in an increase in blood volume. One such mechanism involves the adrenal glands, which secrete the hormone aldosterone. Aldosterone causes the kidneys to retain sodium and to excrete potassium. Another mechanism involves the pituitary gland, which secretes antidiuretic hormone. Antidiuretic hormone causes the kidneys to conserve water. The retained sodium and water lead to decreased urine production, which eventually leads to an increase in blood volume.

CHLORIDE:

       The element chlorine itself is a poisonous gas that is soluble in water.  In nature and in our body, it exists primarily as chloride, the negatively charged ion that joins with ions such as sodium to make salt (sodium chloride) and with hydrogen to make hydrochloric acid. Chloride makes up about 0.15 percent of our body weight and is found mainly in the extracellular fluid along with sodium. Less than 15 percent of the body chloride is found inside the cells, with the highest amounts within the red blood cells. As one of the mineral electrolytes, chloride works closely with sodium and water to help the distribution of body fluids. Chloride is easily absorbed from the small intestine. It is eliminated through the kidneys, which can also retain chloride as part of their finely controlled regulation of Ph balance. Chloride is also found along with sodium in perspiration. Heavy sweating can cause the loss of large amounts of sodium chloride, as well as some potassium.

        Chloride is obtained primarily from salt, such as standard table salt or sea salt. It is also contained in most foods, especially vegetables. Seaweeds such as dulse and kelp, olives, rye, lettuce, tomatoes, and celery are some examples of good chloride-containing foods. Potassium chloride is also found in foods or can be purchased as a salt substitute.

        Chloride is found primarily with sodium and water and helps generate the osmotic pressure of body fluids. It is an important constituent of stomach hydrochloric acid (HCL), which is critical to proper digestive function.  Chloride is also needed to maintain the body's acid-base balance. The kidneys excrete or retain chloride mainly as sodium chloride, depending on whether they are trying to increase or decrease body acid levels.

     

NUTRITION 101: LESSON  TWELVE

 PHOSPHORUS

        Last month we discussed the macro minerals sodium and chloride and their role in our health.  This month we will look at the macro mineral phosphorus.  Remember, macro-minerals are those the body needs in excess of 100 milligrams per day as opposed to micro, (trace minerals) which the body needs in less than 100 milligrams per day.

 PHOSPHORUS:

      Phosphorus is an important mineral that is required by every cell in the body for normal function. Phosphorus is an acidic, non-metallic mineral and is the most abundant mineral in the body next to calcium. The average human body contains a total of 650 grams of phosphorus.  Approximately 85% of the body's phosphorus is found in bone. The majority of the phosphorus in our bodies is found as phosphates. Phosphates are phosphorus in combination with other minerals such as calcium, potassium and sodium.

        Phosphorus is a major structural component of bone in the form of a calcium phosphate salt called hydroxyapatite.  Phospholipids, which are phosphorus in combination with various fatty acids, are major structural components of cell membranes.   All energy production and energy storage are dependent on phosphorus containing compounds.  The basic energy making molecule called adenosine triphosphate (ATP) is dependant on phosphorus.  A substance called creatine phosphate, a high energy molecule found in muscle cells is dependant on phosphorus. Nucleic acids such as DNA and RNA, which are responsible for the storage and transmission of genetic information, are composed of long chains of phosphate-containing molecules. A number of enzymes, hormones and cell signaling molecules depend on phosphates for their activation. Phosphorus also helps to maintain normal acid/alkaline balance (pH) by acting to reduce alkalinity if the body becomes too alkaline.  Phosphorus containing molecules bind to hemoglobin, the oxygen carrying pigment in red blood cells, and therefore affect oxygen delivery to the tissues of the body.

ABSORPTION OF PHOSPHORUS:

       Dietary phosphorus is readily absorbed in the small intestine, and any excess phosphorus absorbed is excreted by the kidneys. The body must maintain a 2 to 1 calcium to phosphorus ratio in the blood.  The regulation of blood calcium and phosphorus levels is dependant on activity of the parathyroid hormone (PTH) and the action of vitamin D in the body. High blood levels of phosphorus suppress the conversion of vitamin D in the kidneys to its active form calcitriol which is important to calcium utilization. When blood calcium levels drop below the necessary ratio of 2 to 1 ratio, the parathyroid glands secrete PTH which decreases excretion of urinary calcium while increasing excretion of urinary phosphorus.  PTH stimulates conversion of vitamin D to its active form calcitriol in the kidneys which increases intestinal absorption of both calcium and phosphorus. Both PTH and vitamin D stimulate bone to release calcium and phosphate into the blood. It is the increased urinary excretion of phosphorus that brings blood calcium levels up to normal by getting rid of phosphorus and allowing for better conversion of vitamin D to its active form in the kidneys, thus increasing calcium metabolism.

PHOSPHORUS AND OSTEOPOROSIS:

       The Western diet tends to be very high in phosphorus as this mineral is found in abundance in animal products and processed and refined foods.  May food additives are phosphoric based compounds.  Soda water is very high in phosphorus.  Because phosphorus is not as tightly regulated by the body as calcium, blood phosphate levels can easily rise above normal with a high phosphorus diet, especially after meals. This creates the need for the body to extract calcium from the bones to maintain the required blood calcium to phosphorus ratio. Some believe that a major reason we have so much osteoporosis in America is because of our high phosphorus diets leading to the loss of bone calcium.

       As mentioned above, high phosphate levels in the blood stimulate the production of PTH leading to greater production of the active form of vitamin D (calcitriol) in the kidneys which leads to greater release of calcium from the bones. However, high serum phosphorus levels also lead to decreased urinary calcium excretion thus providing some balance in this process.  Since sustained elevated PTH levels can have an adverse effect on bone mineral content it is prudent to reduce the level of phosphorus in the diet and insure that adequate calcium levels are maintained.

DIETARY REQUIREMENTS:

      Phosphorus is found in most foods because it is a critical component of all living organisms. Dairy products, meat, and fish are particularly rich sources of phosphorus. As mentioned above, phosphorus is also a component of many food additives and is present in most soft drinks as phosphoric acid and can be as high as 500 mg in a single can. Dietary phosphorus derived from food additives is not calculated in most food databases, so the total amount of phosphorus consumed by the average person in the U.S. is not entirely clear. A large survey of nutrient consumption in the U.S. found that the average phosphorus intake was 1,495 mg/day in men and 1,024 mg/day in women. The US RDA for phosphorus is 700 mg and this appears to be the necessary amount to maintain adequate cellular function.  As can be seen, we consume much more phosphorus than recommended and often our phosphorus intake far exceeds out calcium intake leading to the problems discussed above. The Food and Nutrition Board estimates phosphorus consumption in the U.S. has increased 10% to 15% over the past 20 years.

       The phosphorus in all plant seeds such as beans, peas, grains and nuts, is present in a storage form of phosphate called phytic acid or phytate. Only about 50% of the phosphorus from phytate is available to humans because we lack the necessary phytase enzymes that liberate phosphorus from phytate. Yeasts possess phytases, so whole grains incorporated into leavened breads have more bioavailable phosphorus than whole grains incorporated into breakfast cereals.

SUPPLEMENTATION:

       Taking phosphorus supplements is rarely necessary as this mineral is widespread in the food chain and is over consumed in the typical western diet.  If anything, we should be cutting back on phosphorus to protect ourselves from bone calcium depletion as outlined above.  Many Americans have a reverse calcium to phosphorus ratio which may explain the growing epidemic of bone density problems in the US.  It is interesting that the US population consumes more calcium supplements than anywhere else in the world and yet we lead the world in bone density problems such as osteoporosis.  Over consumption of phosphorus may be a primary culprit in this phenomenon.  I recommend moderate consumption of animal products and avoidance of processed and refined foods which are riddled with phosphorus based additives.  Soda water consumption should be held to an absolute minimum.