Minerals are what remain as ash when plant or animal tissues are burned or decompose completely after death. Minerals are present in tissue protein, enzymes, blood and some vitamins and so much more. We are going to go through some of the Macro-minerals calcium, magnesium, sodium, phosphorus, and potassium.  Then we will go into micro minerals: iron, silicon, selenium, zinc.  Then we will finish off the month with Antioxidants/free radicals and raw foods vs cooked foods. 
Let’s start with Calcium since that is a hot topic.  With all the dairy allergies today, the concern about calcium intake is on the rise.  If we can’t drink milk or consume dairy, where are we going to get our calcium?
Calcium Facts and myths

• Experts all agree that milk is the number one allergen and acknowledge the allergenicity of milk to babies and children.
• Milk and calcium link: Calcium is no more or less important than many other minerals
• Mineral Potassium is essential for every cell the body, a severe deficiency will cause the heart to stop but you never hear anyone ask if you are getting enough potassium.  The over concern about calcium is stimulated by radio, television, and magazines, primarily in commercials and advertisements for milk, cheese, and antacids.  These sources teach that calcium is necessary for healthy bones and for prevention of osteoporosis. This may be true, but is over simplified.
• Osteoporosis is certainly a legitimate concern, especially for women, 1 in 3 will lose enough bone minerals to cause fractures, but recent studies show that boosting calcium intake may not be the answer.

Ways calcium may be lost from the body:

• Coffee, tea, soda pop and chocolate, all contain caffeine and caffeine causes increased calcium loss in the urine.
• Refined sugar: ingestion of sugar increases calcium loss through urine.  When foods containing calcium are taken with sugar, the absorption of usable calcium through the intestine is greatly reduced.  Rickets, a calcium deficiency causing deformed bones in children can be induced by the use of sweetened condensed milk and many other forms of highly sweetened food sources such as junk food.
• Phosphorus: meat, grain and soft drinks have a high phosphorus content.  Phosphorus binds with calcium, therefore, when phosphorus is high in the blood, it can pull calcium from the bones.  An excess intake of phosphorus results in secondary hyperparathyroidism (over-active parathyroid) A diet high in phosphorus has the same effect as a calcium deficiency. Sugar decreases the amount of phosphorus in the blood to such a degree that for 2-5 hours after a sugar snack, the body cannot sustain calcification.
• Salt: sodium such as table salt increases urinary calcium excretion
• Fiber: A high fiber diet will decrease calcium absorption through the intestine.  Fiber added to an already deficient diet can actually make their mineral absorption worse because minerals tend to bind to the fiber, becoming unavailable for use.
• Vitamin D: without vitamin D, calcium cannot be utilized for bone formation.  Vitamin D activates the absorption or transportation of calcium.  Major food sources are eggs, liver, and mushrooms.  The sun is another source, 20 minutes of direct sunlight is beneficial for most people.
• Protein: depletes calcium in two ways: 1) High intake of protein causes loss of calcium through negative calcium balance.  When we eat more protein than we need, the excess protein is broken down in the liver to urea.  Urea has a diuretic action on the kidneys which results in minerals, including calcium, being lost in the urine.  2) Excess protein is acid forming, often pulling calcium from the bones to buffer the excess acidity.  High protein consumption contributes more to depletion of calcium from bones than does a deficiency of calcium intake. 
• Other factors contributing to loss of calcium from the body are: smoking, alcohol consumption, a history of gastrointestinal surgery or malabsorption problems, and taking corticosteroid medications.  It is apparent that body calcium is dependent upon habits, health, and life style. 

Calcium Myth #1: Milk is good for everyone

• Milk contains more than 25 different proteins that may induce allergic reaction.  At least 60 million people in North America are lactose intolerant which is the inability to digest lactose, the sugar naturally present in milk.  Lactase is the enzyme necessary to break down milk sugar and most people stop manufacturing this enzyme between early childhood and adolescence which is why 70% of the world population is lactases deficient.
• Milk could create a calcium deficiency as in a lactase deficient person, the lactose ferments in the intestine because it cannot be completely broken down.  When it ferments, it produces lactic acid which is absorbed into the blood stream and subsequently binds with calcium and magnesium making these minerals potentially unavailable to the tissues.  Calcium is used as a buffer to protect organs from the toxic effects of caffeine, alcohol, and drugs. 

Calcium Myth #2: Dairy products help prevent osteoporosis

• Fact: Milk loses 50% of its available calcium during pasteurization.
• Low fat and skim milk make calcium unavailable because fat is necessary for the proper transportation and absorption of calcium.
• According to the Journal of Nutrition (February 1989), the calcium in cheese is even less available for utilization than the calcium in other dairy products.
• As far as osteoporosis is concerned, keep in mind that vegetarians have been sown to have higher bone density than meat eaters of the same age and that countries that consume the most dairy products have the most osteoporosis.
• Nutritionists agree that the best diet to prevent osteoporosis is a low protein, low fat, high complex carbohydrate diet that includes abundant fresh vegetables, fruit, whole grains, and fresh raw seeds and nuts.

Calcium Myth #3: calcium supplementation helps prevent osteoporosis
Fact: this depends on whether you have changed your diet appropriately to improve your calcium absorption as stated above.
Calcium supplements and absorption rates:

• Calcium carbonate: 50% calcium, used in many antacids
• Calcium citrate: 50% calcium, probably the best absorbed calcium
• Calcium gluconate: 9% calcium, usually well absorbed
• Calcium hydoxapetite: 24% calcium, also very well absorbed.
• Calcium lactate: 13% calcium, people who are not allergic or intolerant to milk absorb calcium lactate, found in milk best.
• Calcium orotate and chelate: 10% calcium, usually well absorbed.
• Bone meal and dolomite:  lowest absorption and questionable because some brands have been shown to contain pollutants such as aluminum and lead

IF you are going to supplement, a formula of calcium combined with other minerals is the safest choice as not to deplete other minerals or upset the mineral balance.  No mineral in the body works alone.  Each affects the other and as we have seen, there are many factors to consider in relation to calcium. 
Milk as a source of calcium

• The milk that is processed and pasteurized, the enzymes are destroyed during these processes which requires your body to donate an enormous amount of enzymes to digest it. 
• Fat free milk is not without problems either, when the fat is removed, the same amount of milk is higher in protein, which may cause or contribute to a negative calcium balance.  Fat free milk still contains allergenic proteins and indigestible sugars.
• Unpasteurized raw milk contains an enzyme which splits the calcium from the phosphorus it is bound to making the calcium more available to the human body.  Raw milk is also a high enzyme product requiring far less of your own body’s enzymes to digest it. 

Sources of Calcium
Nuts and seeds (1 cup portions)

• Almonds                                              600 mg calcium
• Filberts (hazelnuts)                         424 mg calcum
• Sesame seeds                                   2200 mg calcium
• Sunflower seeds                              260 mg calcium
• Walnuts                                               216 mg calcium

Nut butters (3 oz portions)

• Almond butter                                                  225 mg calcium
• Cashew butter                                                   36 mg calcium
• Hazelnut butter                                                159 mg calcium
• Peanut butter                                                    15 mg calcium
• Sesame butter                                                  843 mg calcium
• Sunflower butter                                             99 mg calcium

Peanut butter is not recommended as it delivers the least calcium and is the most allergenic
Nut milks

• Nut milk is a good substitute for cow’s milk as it is very high in calcium and a good source of essential fatty acids, necessary for health
• Nut milks can be used on cereals, in recipes, or for drinking from a glass
• Nut milk made from 2 oz of sesame seeds and 2 oz of almonds will contain 712 mg of calcium per cup
• Adding Barbados molasses to the sesame and almond milk will yield 940 mg of calcium per cup.
• Since calcium in nut milks have not been heated or cooked, it is highly absorbable and can be easily digested.

 
Vegetable (1/2 cup portions)

• Artichoke, 1 medium                              47 mg calcium
• Asparagus, 6 spears                                22 mg calcium
• Avocado, 1 medium                                19 mg calcium
• Green beans                                              29 mg calcium
• Broccoli                                                        21 mg calcium
• Cabbage                                                       18 mg calcium
• Carrot, 1 medium                                    19 mg calcium
• Collard greens                                           74 mg calcium
• Kale                                                               47 mg calcium
• Peas                                                              22 mg calcium
• Spinach                                                        16 mg calcium
• Swiss chard                                                 51 mg calcium

Molasses (1 tbsp)

• Blackstrap                                                           137 mg calcium
• Barbados                                                             49 mg calcium

Beans and Rice (1 cup portion)

• Brown rice                                                           23 mg calcium
• Garbanzo beans (chickpeas)                        80 mg calcium
• Kidney beans                                                     50 mg calcium
• Navy beans                                                         128 mg calcium
• Pinto beans                                                        82 mg calcium
• Soybeans                                                            460 mg calcium
• Tofu                                                                       258 mg calcium
• Wild rice                                                              30 mg calcium

Seaweed (3 ½ oz portions)

• Agar                                                       54 mg calcium
• Irish moss                                            72 mg calcium
• Kelp                                                       68 mg calcium

As you can see, there are many many different ways you can increase your calcium consumption with food.  SO pick your favorite and build yourself some stronger bones!
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**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

Many people have heard of CoQ10 if they have looked in any supplement store.  CoQ 10 is a vitamin-like substance found in all parts of the body which actions resemble that of vitamin E, that is it is a very powerful ANTIOXIDANT.
It is also referred to as: UBIQUINONE
There are 10 substances designated coenzyme Q’s but CoQ10 is the ONLY one found in the human tissues.  It plays a role in:

• Production of energy in every cell of the body
• Aids in circulation
• Stimulates immune system
• Increases tissue oxygenation
• Vital anti-aging effects
• Deficiencies are linked to:
• Periodontal disease
• Diabetes
• Muscle dystrophy

Research has shown supplementation of CoQ10 has the ability to counter histamine therefore beneficial for people with:

• Asthma
• Allergies
• Respiratory disease

Reduces leg cramps in those taking statin drugs and is beneficial in fighting:

• Obesity
• Candidiasis
• Multiple sclerosis

Other condition that are linked to the body’s ability to turn food into energy and is helped with CoQ10:

• Heart disease
• Migraines
• Parkinson’s

A study at the University of Texas found that people being treated for congestive heart failure who took CoQ10 in addition to their conventional therapy had 75% survival after 3 years compared to 25% those using conventional therapy alone. 
Another study in JAPAN indicated that CoQ10 was able to lower high blood pressure without medication or dietary changes
It is also used to fight cardiovascular disease and was effective in reducing mortality in experimental animals afflicted with TUMORS and LUKEMIA.
Some doctors give patients CoQ10 to cancer patients to reduce the side effects of cancer chemotherapy.
More than 12 million people in Japan are reportedly taking CoQ10 as directed by their physicians for treatment of heart disease as it strengthens the heart muscle and blood pressure management as well as enhances immune function. 
Also protects stomach lining and duodenum and meal help heal duodenal ulcers. 
Sources:

• Mackerel
• Salmon
• Sardines

contain the largest amount. 
CoQ10 is best absorbed when taken with oily or fatty foods such as fish. 
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**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

The newest of the B vitamins, was discovered for the first time in 1998, it has several unique connections to fat, and its name reflects that chole = bile in Greek.  Bile is the liver’s unique fluid for processing fat.
Choline is also important for the proper transmission of nerve pulses from the brain through the central nervous system as well as gallbladder regulation, liver function and lecithin formation.  Lecithin: type of lipid needed by every living cell of the body. The cell membranes, which regulate passage of nutrients in and out of cells are mainly composed of LECITHIN.
Choline also aids in hormone production and minimizes excess fat in the liver by assisting in fat and cholesterol metabolism
A lack of choline will result in brain function and memory impairment as well as produce symptoms such as:

• Build up of fat in the liver
• Cardiac symptoms
• Gastric ulcers
• High blood pressure
• Inability to digest fats
• Kidney and liver impairment
• Stunted growth

Higher levels of choline results in lower levels of inflammation in the body resulting in lower risk of HEART DISEASE
Sources:

• Broccoli
• Oat bran
• Egg yolks
• Lecithin (13% choline by weight)
• Legumes
• Liver
• Meat
• Milk
• Shrimp

It's always best to get your vitamins and minerals from  food sources as your body absorbs them better that way.
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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A newly designated B Vitamin, it was discovered by the deficiency symptoms created through consuming large amounts of RAW EGGS. Avidin which is a protein and carbohydrate molecule in the egg white, binds with biotin in the stomach, decreasing its absorption. 
Biotin functions:

• Aids in cell growth

• Aids in fatty acid production
• Metabolism of carbs, fats, proteins and utilization of other B vitamins
• Healthy hair and skin (100 mg daily prevent hair loss in men)
• Promotes healthy sweat glands, nerve tissues and bone marrow as well as relieves muscle pain
• Deficiencies symptoms:
• Anemia
• Depression
• Hair loss
• High blood sugars
• Inflammation
• Pallor of the skin (unhealthy pale appearance)
• Mucus membranes
• Insomnia
• Loss of appetite
• Muscular pain
• Nausea
• Soreness of the tongue

Sources:

• Egg yolks
• Meat
• Milk
• Poultry
• Salt water fish
• Soybeans (non GMO)
• Whole grains

Raw egg whites contain a protein called avidin that combines with biotin in the intestines and depletes the body of this needed nutrients.  Fats and oils that are hydrogenated (exposed to high heats that damage the oil) or exposed to air, inhibit biotin absorption.
Antibiotics, sulfa drugs and saccharin also threaten the availability of Biotin
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**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

Of all the B vitamins, methylcobalamin is the most chemically complex.  Cobalamins is the general name of the essential compound.  Cobalamins are similar to hemoglobin in the blood except that instead of iron they contain COBALT.  There are many forms of B12 but the most effective is methylcobalamin, the most common form is cyanocobalamin which is much easier to manufacture and less expensive. 
The inexpensive form is harder for the body to absorb and the small amount that is absorbed has trouble finding its way to the cells where it can perform accordingly. 
B12 is converted in small amounts in the liver into cyanocobalamin into methylcobalamin, but larger amounts are needed to receive the benefits from supplementation.
B12 is active in growth and production of the nervous system. 
A Danish study of daily supplementation of 6mg daily appeared to be sufficient enough to correct deficiencies in woman ages 41-75 years. 
Parkinson’s disease may be prevented and the progression may be slowed down when methylcobalamin form is supplemented because it protects against neural toxicity caused by L-dopa, a probable cause of the disease. 
A study conducted by the Journal of Neurological science done in 1994 suggest that methylcobalamin form of B12 could increase the synthesis of certain proteins that help regenerate nerves.  The study showed that high doses produced nerve regeneration in rats. 
B12 is converted homocysteine into methionine which is used to build proteins as well as plays a role in protein synthesis necessary for cardiovascular disease.
Other roles of B12 are:

• Needed to prevent anemia
• Aids folic acid in regulating red blood cells and utilizes IRON
• Required for proper digestion, absorption of food and metabolism of carbs and fats
• Aids in cell formation and cellular longevity
• Prevents nerve damage
• Maintains fertility
• Promotes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings

A deficiency of B12 caused by malabsorption can cause symptoms such as:

• Gait
• Bone loss
• Chronic fatigue
• Constipation
• Depression
• Digestive disorders
• Dizziness
• Drowsiness
• Enlargement of liver
• Eye disorders
• Hallucinations
• Headaches (including Migraines)
• Inflammation of tongue
• Irritability
• Ringing in the ears

Sources:

• Meat
• Clams
• Eggs
• Liver
• Mackerel
• Milk
• Dairy products
• Seafood
• Sea vegetables

 
NOTE: Antigout medications, anticoagulant and potassium supplementation block absorption of B12 in digestive tract.
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**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

Pyridoxine is involved in more bodily functions than any other single nutrient affecting both physical and mental health.  It is beneficial if you suffer from water retention and is necessary for the production of HCL (Hydrochloric Acid) and for the metabolism of fats and proteins.
It aids in

• maintaining sodium and potassium balance
• promotes formation of red blood cells,
• required by the nervous system  
• needed for brain function  
• synthesis of nuclear acids RNA and DNA which contain the genetic instructions for the reproduction of all cells and normal cellular growth.
• It activates many enzymes
• Aids in the absorption of B12
• Required for immune function and antibody production.

Pyridoxine plays a role in cancer immunity and aids in the prevention of arteriosclerosis by inhibiting formation of toxic chemicals called: homocysteine (not to be confused with HOMEOSTATSIS) which attacks the heart and allows the deposition of cholesterol around the heart muscle.  
It acts as a mild diuretic and reduces PMS and is helpful in the treatment of allergies, arthritis and asthma.
Deficiencies symptoms:

• Anemia
• Convulsions
• Headaches
• Nausea
• Flaky skin
• Sore tongue
• Vomiting
• Acne
• Cracks or sores on mouth or lips
• Hair loss
• Carpel tunnel syndrome

 
Sources:
All foods contain some B6 but some are in higher amounts such as:

• Carrots
• Chicken
• Eggs
• Fish
• Meat
• Peas
• Spinach
• Sunflower seeds
• Avocado
• Bananas
• Broccoli
• Brown rice

Anti depressants, estrogen therapy and oral contraceptives increase the need for pyridoxine. Cortisol drugs block the absorption but do not exceed 1000 mg/a day

​**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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B5- Pantothenic Acid is known as the anti stress vitamin.  It plays a role in the production of adrenal hormones and is necessary for the formation of antibodies.
Pantothenic Acid aids in vitamin utilization and helps convert fat, carbs and protein into energy.  It is required by every cell in the body and is found in concentrated amounts in the organs.  Pantothenic Acid is involved in the production of neurotransmitters and an essential element of coenzyme A, a vital chemical involved in many metabolic functions.
Pantothenic Acid is a stamina enhancer and prevents certain forms of anemia. It is needed for normal function of gastrointestinal tract and is needed for the proper functioning of adrenal glands supporting depression and anxiety.
Deficiency signs:

• Fatigue
• Headaches
• Nausea
• Tingling in the hands

Sources:

• Avocados
• Beef
• Eggs
• Fresh vegetables
• Mushrooms
• Nuts
• Pork
• Whole rye flour

**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Niacin.  There is so much information on Niacin, there are entire books written about this miraculous vitamin.  It was first isolated during oxidation of nicotine from tobacco.  It is not the same or even close to the molecule nicotine. Niacin is one of the most stable B vitamins, resilient to heat, light, air, acid and alkali.  Niacin is absorbed in the small intestine and small amounts are stored in the liver, but most of the excess is excreted in the urine.   Another important fact about niacin is that it can be manufactured in the body from the essential (meaning it needs to be obtained in the diet) amino acid tryptophan.  If enough protein is being consumed, supplementation isn’t needed.   When we are deficient in vitamins: B1, B2, and B6, Vitamin C and iron, our body can’t convert tryptophan into niacin.
It is responsible for many functions in the body including:

• Functioning of the nervous system
• Metabolism of carbohydrates, fats and proteins
• Production of Hydrochloric acid
• Involved in normal secretion of bile and stomach fluids
• Lowers cholesterol
• Improves circulation
• Enhances memory

Deficiencies signs:

• Canker sores
• Dementia
• Depression
• Diarrhea
• Dizziness
• Fatigue
• Halitosis
• Headaches
• Indigestion
• Insomnia

Sources:

• Broccoli
• Cheese
• Dandelion greens
• Dates
• Eggs
• Fish
• Milk
• Nuts
• Potatoes

A cup of coffee has about 3 milligrams of niacin, yet another reason to reach for that cup of Java in the morning!

**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

Continuing on our quest through the B vitamins, B1, also known as Riboflavin is necessary for red blood cell formation, antibody production and cell respiration and growth.  It alleviates eye fatigue and important for prevention of cataracts.
Riboflavin aids the metabolism of carbs, fats and proteins and works together with vitamin A to maintain and improve mucous membranes of the intestinal tract.  It facilitates the use of oxygen by the tissues of skin, nails, hair and eliminates dandruff.
It helps the absorption of iron and B6.
Needed for the metabolism of amino acid tryptophan, which is converted into niacin in the body.  Carpel tunnel syndrome benefits from B2 and B6.
Signs of deficiencies:

• Cracks and sores in corners of mouth
• Eye disorders
• Inflammation of mouth and tongue
• Skin lesions
• Poor digestion
• Dizziness
• Hair loss
• Insomnia
• Slowed metal response. 

Sources:

• Cheese
• Egg yolks
• Fish
• Spinach
• Yogurt
• Asparagus
• Avocados
• Broccoli
• Leafy green vegetables

Oral contraceptives increase the need for riboflavin as does strenuous exercise. 

​**NOTE This post is for informational purposes only. Always read and follow the labels of supplements. If there are any questions or concerns, always consult a healthcare professional.***

What better place to start learning about each B vitamin than with B1- Thiamine. Thiamine has many functions such as:

• Enhances circulation
• Assists blood formation
• Vital in carbohydrate metabolism
• Production of hydrochloric acid (stomach acid that breaks down food so it can be absorbed)
• Optimizes cognitive activity and brain function
• Positive effect on energy, growth, appetite and learning capability
• Needed for proper muscle tone of intestines, stomach and heart

Thiamine acts as an antioxidant and protects against degenerative effects of aging, alcohol consumption and smoking.
Beri Beri, a nervous system disorder which is very rare in developed nations is caused by a deficiency of Thiamine.
Symptoms of deficiency:

• Constipation
• Edema
• Enlarged liver
• Fatigue
• Forgetfulness
• Gastrointestinal disturbances
• Heart changes
• Irritability
• Laboured breathing
• Loss of appetite
• Muscle atrophy

 
Sources:

• Brown rice
• Egg yolks
• Fish
• Peas
• Poultry
• Whole grains
• Brussel’s sprouts
• Raisins
• Spirulina
• Watercress
• Cayenne
• Peppermint
• Sage

 
High carbohydrate diet, use of birth control pills and antibiotics or phenytoin (seizure drugs) decrease thiamine levels in the body.
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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