This article written by Lela was published in issue 46 of The South African Journal of Natural Medicine, available in stores nationwide and on: www.naturalmedicine.co.za.

Magnesium

Are you familiar with the mid-morning blues? That feeling that even after eight hours of sleep you could have used at least another two? You may be deficient in magnesium.

Along with sodium, potassium and calcium, magnesium is one of the four macrominerals, essential to all life. A study in the 1960s by American physician Dr Palma Formica tested the effects of magnesium and potassium supplements on 100 people suffering from fatigue. The study included 84 women and 16 men, all of whom were given extra magnesium and potassium for five to six weeks. The findings were astounding: 87 of the volunteers improved, even those who had been suffering from fatigue for more than two years. The subjects became cheerful, alert and energetic, and some even recorded getting by on six hours’ sleep a night when they had struggled to feel rested on twelve hours’ sleep before they started taking the supplements.1

Magnesium is thought to combat fatigue because it helps release energy in the body. It also plays a role in the production of melatonin, which helps to regulate sleep; this production is disturbed when levels of magnesium are insufficient. As well as being helpful in treating fatigue and insomnia, magnesium plays a role in preventing and treating a host of other common ailments from the premenstrual syndrome (PMS) to heart problems.

A MINERAL WITH HEART
Magnesium helps the heart to function, and good levels of this mineral are associated with a decreased risk of heart disease.2

The mineral calcium contracts muscles whereas magnesium relaxes them, so when magnesium levels in the body are low more calcium can flow into the vascular muscle cells, which makes them contract. This contraction causes tighter blood vessels and thus higher blood pressure. Severe magnesium deficiency in the heart causes its muscles to go into spasm, and there is evidence that some heart attacks are in fact not caused by obstruction but by cramping of the coronary arteries, which cuts off oxygen supply to the heart. Good levels of magnesium can prevent these effects, as magnesium is thought to dilate blood vessels and relax heart muscles.
Magnesium also helps to make platelets, the tiny blood cells that form clots, less sticky and so prevents blood clots from forming.

MAGNESIUM FOR ATHLETES
The muscle relaxing properties of magnesium are good news for athletes. In sports medicine, supplementing with magnesium has been shown to help athletes work out for longer; this is thought to be a secondary effect of the role magnesium plays in the body’s energy production. In addition, supplementing with magnesium enhances membrane function when the mineral binds to phosphate groups of the phospholipids on cells and organelle membranes, thus stabilising the membranes and helping prevent exercise-induced injury.3 Magnesium has also been successfully used in the treatment of ‘restless legs syndrome’.

A BONE BUILDER
Around 57% of the magnesium in the body is found in the bones. Magnesium is necessary for bone formation, and many people diagnosed with osteoporosis are found to be suffering from magnesium deficiency. Magnesium is necessary for calcium metabolism and for converting vitamin D to an active form in the body. It also helps to bind calcium to tooth enamel.

MAGNESIUM AND DIABETES
The International Medical Veritas Association (IMVA) has identified magnesium deficiency as one of two major factors linked to the worldwide rise of diabetes, in particular type 2 diabetes, in recent years. The other is chemical poisoning. Magnesium supplementation has been shown to improve insulin sensitivity, so magnesium repletion may play a role in delaying the onset of type 2 diabetes and potentially warding off some of its complications such as cardiovascular disease and nephropathy. Without magnesium, insulin is not able to transfer glucose into the cells. Glucose and insulin then build up in the blood, causing various types of tissue damage. The role of magnesium in relation to insulin means that it is also helpful to sufferers from (of) hypoglycaemia.

DNA
Magnesium is an intracellular nutrient. It is needed for DNA production and function, and it activates enzymes that are important for protein and carbohydrate metabolism. In fact, magnesium is a co-factor in more than 300 enzymatic processes in the body. The electrical potential across cell membranes is modulated by magnesium, so it affects how nutrients pass back and forth, into and out of the cell.

THE ANTI-STRESS MINERAL
Magnesium is often called the anti-stress mineral because of its role in relaxing skeletal muscles and the smooth muscles of the gastro-intestinal tract and blood vessels. To fulfil these and other functions properly, magnesium must be balanced in the body with calcium, phosphorus, potassium and sodium chloride.

A DETOXIFICATION AID
As magnesium is a crucial factor in the natural self-cleansing and detoxification responses of the body, many detox programmes recommend a warm bath with a handful of Epsom salts (magnesium sulphate); in fact, many commercially prepared bath salts contain magnesium sulphate as one of their main ingredients. Epsom salts in your bath have a relaxing effect on your body because magnesium sulphate, which is absorbed through the skin, is necessary for the production of serotonin, a mood-regulating neurotransmitter that may increase feelings of relaxation and well-being.
Magnesium sulphate can also be used to dehydrate (draw) boils, carbuncles and abscesses.

DEPRESSION, MIGRAINES AND MENTAL ILLNESS
Magnesium’s role in the production of serotonin means that it is helpful in the treatment of depression. In addition, a brain that is deficient in magnesium is more susceptible to allergens, foreign substances that bring about symptoms similar to those often found in mental illness.

Studies have also shown that treatment of acute migraine with intravenous magnesium sulphate is effective, safe and well tolerated.4

A HORMONE HELPER
When taken in combination with zinc and vitamin B6, magnesium can help to alleviate many hormone-related problems, including PMS. A study at the Institute of Optimum Nutrition in the United Kingdom, which involved 182 women, found that supplementing magnesium in combination with vitamin B6 was twice as effective as using vitamin B6 alone.5

Vitamin B6 needs zinc in order to work properly in the body, so taking magnesium (200 – 400 mg), vitamin B6 (100 – 200 mg) and zinc (20 mg) daily can help to balance the hormones and also assists in fertility.

WHAT ELSE IS IT GOOD FOR?
Some hangover symptoms could be caused by magnesium depletion, and it is possible that taking some magnesium and thiamine (vitamin B1) as well as drinking extra water can help prevent some of the symptoms of ‘the morning after’.

A deficiency in magnesium can cause a rise in histamine levels, so supplementing with magnesium could reduce allergic reactions. Magnesium has been successfully used in intravenous solutions with other nutrients to relieve acute asthma attacks, and because of its nerve and muscle relaxing effect it can be helpful in reducing epileptic seizures caused by nerve excitability. This macromineral has also been used in the treatment of eclampsia, seizures in a pregnant woman that are unrelated to brain conditions and usually occur after the 20th week of pregnancy. In some countries magnesium has been used for many years to help prevent premature labour.3

A study conducted in the Department of Nutrition, Harvard School of Public Health, showed that patients taking oral supplements of magnesium and vitamin B6 experienced relief from recurring kidney stones. It was found that when magnesium was discontinued, the kidney stones returned until supplementation was resumed.6

DEFICIENCY AND TOXICITY
Toxicity due to magnesium overload is almost unknown as any excess is usually excreted in the urine and faeces. However, symptoms of toxicity can occur if calcium levels in the body are too low. These include hyper-excitability and depression of the central nervous system. Magnesium deficiency is more common, and can be caused by stress triggering an increase in magnesium excretion in the body. Adequate magnesium absorption can also be adversely affected by too many meals high in protein and fat, excessive alcohol use, and/or a diet high in phosphorus or calcium (calcium and magnesium can compete with each other). Deficiency symptoms include fatigue, irritability, PMS, insomnia and a poor memory. If you are taking birth control pills and/or diuretics or are postmenopausal you may well benefit from increasing your magnesium intake.

FOOD SOURCES
Good dietary sources of magnesium include seafood, seeds, legumes, soy flour, tofu, nuts (in particular almonds, pecans, cashews and Brazil nuts), whole grains (especially wheat germ and bran), millet, brown rice, avocado and dried apricots. Magnesium is an alkaline earth mineral like calcium, and is known as the ‘iron’ of the plant world. This mighty mineral is to chlorophyll (the green pigment of plants) what iron is to haemoglobin. As such, magnesium sulphate is often used in agriculture and gardening to correct magnesium deficiency in the soil. The central atom of the chlorophyll structure is magnesium, and this is why eating green veggies (especially dark green ones) is one of the easiest ways to increase your magnesium intake.

SUPPLEMENTS
Magnesium is best used in combination with calcium (in a 2:1 ratio of calcium to magnesium) and should be taken between meals on an empty stomach. Both these minerals are alkaline, so they reduce stomach acid and are therefore poorly absorbed if taken with food. Absorption can be improved by taking calcium and magnesium with vitamin C as ascorbic acid. The optimal recommended intake for adults is 400 mg daily, of which 170 – 260 mg should ideally come from your diet and 75 – 225 mg can be supplemented if necessary.

Magnesium deficiency is easy to correct, and if we are aware of our body’s messages we will notice if we are not getting enough of this powerhouse macromineral. Please remember to consult your doctor and a knowledgeable dietician or nutritionist before embarking on any supplemention programme or making any changes to your medication.

As always, the message is to keep a balance in all things, and listen when your body speaks.

References.
1. Kenton L. The Powerhouse Diet. London: Ebury Press, Vermilion, 2004: 28.

2. Altura B. Magnesim in cardiovascular biology. Scientific American 1995; May/June: 28-35.

3. Fawcett WJ, Haxby EJ, Male DA. Magnesium: Physiology and pharmacology. British Journal of Anaesthesia 1999; 83(2): 302-230.

4. Demirkaya, Seref M.D; Vural, Okay M.D; Dora, Babur M.D; Topcuoglu, Mehmet Akif M.D, ‘Efficacy of Intravenous Magnesium Sulphate in the Treatment of Acute Migraine Attacks.’ August 2000 (‘The Journal of Head and Face Pain’, American Headache Society, Volume 41, Issue 2, Pages 171-177)

5. Springford M, Truman L. ION Research Project 1996.( Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.page 56)

6. Gershof SN, Prien EL. American Journal of Clinical Nutrition 1967; May.

Recommended reading
Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.

Kenton L. The Powerhouse Diet. London:  Ebury Press, Vermilion, 2004.

Clark J. Bodyfoods for Women. London: Orion Books, 1997.

Holford P. Supplements for Superhealth. London: Judy Piatkus Publishers, 2000.

Elson H. Staying Healthy with Nutrition. Berkeley, Calif.: Celestial Arts Publishing, 1992.

Pressman AH, Buff S. Complete Idiot’s Guide to Vitamins and Minerals.(Alpha Books, Indianapolis, USA, 2000, ISBN: 0028639642)

Dean C. The Miracle of Magnesium. (Ballantine  Books, New York, USA, 2003)

http://en.wikipedia.org/wiki/Magnesium-sulfate.
www.magnesiumforlife.com/detox_chelation.shtml
www.imva.info/diabetes.shtml
Nadler JL. Oral Magnesium Supplementation. www.mgwater.com/diabetes.shtml
http://www3.interscience.wiley.com/journal/119014522/abstract
http://bone-muscle.health-cares.net/osteoporosis-magnesium.php
http://bja.oxfordjournals.org/cgi/reprint/83/2/302

An edited version of this article written by Lela was published in issue 47 of The South African Journal of Natural Medicine, available in stores nationwide and on: www.naturalmedicine.co.za

 

Benefits of Vitamin E.

 

Every few years scientists and researchers around the world proclaim a new miracle product. Dis- eases from dry skin to diabetes are prevented or eased and all by a natural substance, with little or no side – effects. Sound too good to be true? Maybe, but in the case of Vitamin E, maybe not.

 

Vitamin E, also known as tocopherol, was first discovered in 1922 and was initially known as the ‘antisterility’ vitamin. Since then it has become widely accepted as an essential vitamin and is used in the treatment and /or prevention of many common ailments.

 

Antioxidant Power.

Vitamin E occurs in nature in eight structurally related forms, 4 tocopherols and 4 tocotrienols, all of which are potent membrane-soluble antioxidants.

In its role as an antioxidant Vitamin E helps to reduce oxidation of lipid membranes and the unsaturated fatty acids as well as preventing the breakdown of other important nutrients by oxygen.

Oxidation is a chemical reaction which involves the addition of oxygen, the removal of hydrogen or the removal of an electron from a substance. The process of oxidation causes the formation of free-radicals, highly unstable molecules which can contribute to tissue and cellular irritation and damage, which can lead to chronic inflammation. A variety of chemical reactions in the body are responsible for the formation of excess free-radicals which is the basis of dis-eases such as heart disease, hypertension and arthritis.Vitamin E has been shown to be effective in protecting the tissues from oxidation and free-radicals and as such, playing an important role in preventing these diseases.

As an antioxidant, Vitamin E also helps to protect the tissues and stabilise the cell membranes of the skin, liver, eyes and breast, as well as protecting the lungs from oxidative damage from environmental substances. The key function of Vitamin E as an antioxidant is to stabilize and modify blood fats so that the heart, blood vessels and in actual fact the entire body, are more protected from injury induced by free-radicals. Another example of this vitamins antioxidant power is in the treatment of leg cramps, studies have suggested that taking 400 IUs daily can be beneficial in treating this condition.

Humans and animals do not synthesize their own Vitamin E so they need to get tocopherols from plants which are the only species capable of synthesizing Vitamin E.

 

Heart Helper.

Vitamin E has been shown to reduce platelet aggregation and platelet adhesiveness to collagen, even more than aspirin.This means that it helps to allow good blood flow and so can decrease the risk of artherosclerosis and cardiovascular disease, particularly in people who are already at risk. This amazing vitamin helps heart and muscle cell respiration by improving their functioning without oxygen and as a result may help with endurance and stamina and so also reduce the risk of cardiovascular disease. The potential benefits of Vitamin E in preventing cardiovascular disease may partially stem from its ability to inhibit smooth muscle cell profileration. 1 In addition Vitamin E has also been used to neutralize free radicals generated during surgery, in particular cardiopulmonary bypass surgery and could protect the body against some of the toxicity of gases used in anesthesia.

 

Anti – Aging.

Telltale signs of aging such as skin changes and tissue degeneration can be caused by free radical damage to cells which are unprotected by antioxidant nutrients such as Vitamin E. Applied topically it has also been used to reduce scarring, help prevent dry skin and stretch marks and assist in the repair of skin ulcers and burns. As such Vitamin E is used in many anti-aging and beauty products available on the market today.

 

Womens friend.

Women should find Vitamin E particularly helpful as it has been found that the Vitamin E in starflower and evening primrose oil can help to reduce the hot flushes often experienced during menopause. A study in 1984 led by Dr Wald at St Bartholomew’s Hospital in London, United Kingdom also found that women with the lowest Vitamin E levels have the highest risk of breast cancer. 2

Another study measured the blood levels of Vitamin E and selenium and it found that those women within the top third of those with high levels of these nutrients, had a 91% decreased risk of cancer.

A double-blind, placebo-controlled study reported in The Lancet, involving 160 pregnant women at the risk of toxaemia showed that Vitamin E may be of benefit during pregnancy also. In the study some of the women were given an antioxidant supplement of 1 gram Vitamin C and 400 IUs Vitamin E daily, from weeks 16-22 until the end of pregnancy and the rest were given a placebo. The group taking the antioxidants had a 76 percent lower incidence of preeclampsia than the group taking the placebo. 3

 

Prostaglandins.

 Vitamin E is one of five nutrients(these are: Zinc, Magnesium, Vitamin E, Vitamin C and Vitamin B6 ) needed for the body to manufacture prostaglandins, which among other functions, help to regulate calcium movement in the body, control cell growth, control hormone regulation and sensitize spinal neurons to pain. Vitamin E helps to  reduce PMS symptoms because of its regulatory role in prostaglandin production. In particular  prostaglandins help to reduce cramps and breast tenderness.

 

Essential Fatty Acids.

Vitamin E helps to ensure maximum absorption of essential fatty acids (EFAs), also know collectively as Vitamin F. EFAs are responsible for, among many other things, normal growth, behaviour, maintenance of cell membranes, a working immune system and a balance in hormone levels. In natural nutrition, when a person is not capable or ready to take EFAs orally then Vitamin E is applied topically in order to maximise EFAs absorption from dietary sources until the body is able to handle taking the oils by mouth. This is usually done after a bath or shower as an oil in the form of evening primrose oil and is applied to the inner thighs and the inner parts of the upper arms.

 

Vitamin E and Diabetes.

Treatment with Vitamin E  appears to be effective in normalizing retinal blood-flow abnormalities and improving kidney function in insulin dependant (type 1) diabetes. Many diabetics have decreased blood flow at the retina of the eye and can suffer from diabetic retinopathy, a degenerative eye condition which can cause vision loss. In a clinical trial patients receiving high doses of Vitamin E for 4 months experienced improved kidney function and a near normal rate of retinal blood flow. 4

 

What else is it good for?

In his book, ‘Staying Healthy with Nutrition’, Elson M Haas, MD, suggests the following as possible other uses of Vitamin E taken orally: peptic ulcers, anemia, periodontal disease, shingles, autoimmune diseases and dermatitis. He also suggests that Vitamin E protects against the toxic effects of smoke, alcohol and ozone and when applied topically  can be used for lupus rash, herpes infections and skin ulcers among other afflictions.

 

Deficiency.

There is no deficiency disease for Vitamin E as opposed to Vitamin C or many of the B vitamins, thus a deficiency of this vitamin is often very difficult to diagnose. Biochemically, low levels of Vitamin E can be measured in the blood and have been seen in conditions such as acne, anemia, infections and certain dementias such as Alzheimers disease. If you suspect you have a severe Vitamin E deficiency, consult your GP and a recognised nutritionist who will be able to work out a supplement programme tailored to your personal needs.

 

Supplements.

If taking a Vitamin E supplement the recommended dietary allowance (RDA) in South Africa has been established as the following:

Children 4-6 years of age: 9 IUs

               7-10 years of age: 10 IUs

Males from 15 years of age: 15 IUs

Females from 15 years of age 12 IUs

Pregnancy: 15 IUs

Lactation: 18 IUs

As always, consult with your GP, dietician or nutritionist before embarking on any supplement programme.

 

Food sources.

Vitamin E can be found in nature in a variety of foods. Among these are: wheat germ oil, olive oil (cold-pressed, extra virgin), safflower oil, corn oil, soybeans, nut oils, spinach, asparugus, kale, celery, tomatoes, egg yolk, butter, milk fat and liver. The oil component of all nuts, seeds and grains contain tocopherol but processing can often destroy this valuable vitamin so be sure to use cold-pressed oils and raw, unroasted nuts and seeds if you are trying to increase your dietary intake of this vitamin.

 

Nature provides us with many nutrients which we need to function with optimal health and vitality, of these, Vitamin E is a shining example of just how perfectly we are provided for. Ensuring that you have an optimal intake of this and other vitamins is easy if you focus on natural and unprocessed foods and always remember to read your labels and ask questions if you are not sure of how a food is manufactured or stored. Be adventurous in your food choices and explore all the riches that natures bounty has to offer because personally, I suspect, in the next few years, we will discover even more benefits that have been ‘hidden’ in these natural powerhouses all along.

 

References:

 

1. Jiang Quing, Christen Stephan, Shigenaga Mark K, Ames Bruce N; ‘ y-Tocopherol, the major form of Vitamin E in the US diet, deserves more attention.’, American Journal of Clinical Nutrition, Vol 74, no.6, 714-722, December 2001.

 

2. Wald N et al. ‘Plasma retinol, betacarotene and Vitamin E levels in relation to future risk of breast cancer’, British Journal of Cancer, 1984, 49: 321-324.

 

3. Chappel L C et al, Lancet 354, 1999: 810-816.

 

4. Diabetes Care 1999; 22: 1245-1251.

 

Recommended reading:

www.mothering.com/articles/pregnancy_birth/birth_preparation/herbal-allies.html

http://www.zestrsa.co.za/rda.htm.

http://articles.mercola.com

www.anyvitamins.com/fatty-acids-info.htm.

www.ajcn.org.

 

Haas, Elson MD, ‘Staying Healthy with Nutrition’, Celestial Arts Publishing, Berkeley, California, 1992, ISBN: 0890874816.

Erasmus, Udo, ‘Fats that Heal, Fats that Kill’, Alive Books, Burnaby, Canada, 1986, ISBN: 0920470386.

 

 

 

 

 

 

 

This article written by Lela was first published in the November 2008 issue of Rennaissance magazine, South Africa. Please see the relaunch issue in stores March 2009.

Prevention of Osteoporosis using our diet.

Osteoporosis is characterized by a deterioration of bones, resulting from the body’s attempt to extract nutrients from them and is a very real problem for many people, especially women, even in the medically advanced environment of today. The good news is that, with a little thought and information it can be easily prevented.
Lets take a look at the minerals which play the main roles in bone health:

Calcium:
Calcium is the most abundant in the human body and with 98% of the body’s calcium stored in the bones, one can see why adequate levels of this mineral are important in helping to prevent osteoporosis. This can be done in several ways:
Calcium is better absorbed by the body if in a slightly acidic environment thus the best time to take calcium supplements is between meals or on an empty stomach. Calcium and phosphorous compete for absorption in the body and because phosphorous is more easily absorbed than Calcium, high phosphorous levels can cause low Calcium levels. The ideal ratio of Calcium and phosphorous in the body is 1:1 and any imbalance in this ratio can compromise bone health. Avoiding an excess of foods high in phosphorous such as fizzy drinks, lunch meats, dairy products, meat and eggs, among others can help to keep the levels balanced. High intake of complex carbohydrates can also cause a higher phosphorous to Calcium ratio which can lead to a decrease in bone density thus eating less complex carbohydrates can lessen this risk.
Calcium absorption is also affected by caffeine intake, excess caffeine reduces the absorption of Calcium by the body and this creates a need for Calcium to be leached from the bones. Try to keep caffeine consumption to a moderate level by drinking less coffee and tea, instead replace some of your daily intake with herbal teas, diluted fruit juice or clean water.
Vitamin C found in for example citrus fruits, green peppers and sauerkraut and Zinc which is found in for example oysters and whole greens both aid Calcium absorption so increasing your intake of these foods could aid in raising the Calcium levels in your body.
Osteoporosis or calcification caused by excessive Calcium intake, making Calcium bio-unavailable, can be helped by consuming more foods containing oxalic acid and/or phosphorous for example spinach, rhubarb and chocolate. All in moderation of course!
Naturally eating more foods containing Calcium would increase the body’s levels of this important mineral, examples of such foods are sardines (with the bones), broccoli and nuts.

There are many other minerals which play an important role in bone health and the prevention of osteoporosis, lets name a few of them here:
Magnesium. 65% of the body’s Magnesium is found in bones and Magnesium and Calcium can compete for absorption in the body thus too much of one or the other can have an adverse effect on bone composition. The ideal ratio is two parts of calcium to one part magnesium. Magnesium is found in nuts, seeds, dark green vegetables, seafood, avocados and brown rice. Hard water is also a good source. Incidentally magnesium is also very useful in the treatment of pre-period cramps.
Manganese. Manganese plays a role in bone formation and the growth and development of bone structure thus deficiency as a child could cause a predisposition towards oteoporosis later in life. Almost 50% of total Manganese in the body is found in the bones and this mineral also helps to keep Calcium bio-available and helps with Calcium absorption. Manganese is mostly found in nuts and whole grains.
Silicon. Silicon works with Calcium to help restore bones and as such can be helpful in the prevention of osteoporosis. Silicon can be found in whole grains, vegetables, hard drinking water and even in some citrus fruits.
Copper. Copper helps with the tissue healing process and aids in the bone formation as it is involved in the cross-linking of collagen fibres. This role means that it also plays a part in helping to prevent the development of osteoporosis. Copper can be found in for example liver, buckwheat, wholewheat, oysters, prunes, cocoa and black pepper as well as some dark green leafy vegetables.
Boron. Boron helps maintain Calcium balance and so helps keep bones healthy. It regulates the hormones which control mineral movement and make-up of bones and it affects the balance of Calcium, Magnesium and Phosphorous in the body. A Boron deficiency could lead to osteoporosis. Boron can be found in for example some soils, apples and nuts. A diet high in refined foods is unlikely to provide sufficient Boron.
Fluoride. Studies have shown that Fluoride can help strengthen bones by increasing bone mass and reduce the risk of osteoporosis by reducing the loss of Calcium in bones. In excess Fluoride can cause bone brittleness to increase thus again a balanced intake is important. Fluoride can be found in for example seafood, some drinking water and some toothpastes.
Strontium. Strontium adds strength to the bones and so help to prevent osteoporosis by helping to improve the mineral matrix and cell structure of bones. As it is present in most foods deficiency is unlikely.
Vanadium. Vanadium is involved in Calcium metabolism and due to its enzyme stimulating properties it has a role to play in bone formation. Vanadium can be found in for example fish and vegetable oils.
Lead. Lead toxicity can interfere with Calcium absorption. Lead can displace Calcium in bone causing ‘soft’ spots and Lead lines which can be seen on X-rays. A good intake of Calcium, Magnesium, Copper and Zinc will help to lessen Lead contamination. Limiting Lead exposure by avoiding the use of Lead based paints, soldered cans and not exercising near heavy traffic can be beneficial in preventing Lead toxicity.
Molybdenum and Zinc. Both these are also needed in adequate amounts to ensure bone health. Molybdenum can be found in oats, buckwheat, lentils and potatoes. Zinc can be found in oysters, liver and wholegrains, oats and pumpkin seeds for vegetarians.

Get Sunshine! Exposure to sunlight helps with the manufacture of Vitamin D in the skin. Vitamin D works with parathyroid hormone to aid Calcium metabolism. It also helps to increase Calcium absorption from the gut and reduces Calcium loss through excretion from the kidneys. Vitamin D can also be found in egg yolks, oily fish( sardines, mackerel), liver and butter. It is especially important for Vegans to ensure a sufficient Vitamin D intake by supplementation if necessary. Be aware though that excessive Vitamin D can result in Calcium loss from bone.

Osteoporosis is by no means an inevitability and eating a varied diet, high in fruit, vegetables and whole grains as well as adequate complete proteins and plenty of clean water will go a long way to preventing the development of osteoporosis. Several other factors such as getting enough weight bearing exercise also play a role and if one gives attention to a healthy lifestyle there is no reason why osteoporosis should ever be a possibility in later life.

The role of Nutrition in Healthy Sexual Function.

Sexual Vitality:

Sexual Vitality or sex drive can be influenced by a variety of factors in our daily life. Stress, anxiety, poor body-image, excess weight, boredom, hormonal imbalance and even various environmental factors are but a few which can have a detrimental effect on our desire for sex. Nutrition can play a large role in eliminating some of these factors and that is what we will be looking at here.

Aphrodisiac foods:

Who does not know the story of oysters and champagne? This could be largely due to oysters’ high zinc content, an important nutrient for supporting male prostate function. In fact many sea-foods such as shellfish, fish and mineral rich seaweeds can enhance vitality and so influence sexual well-being. Fresh fruits and vegetables, think luscious strawberries and juicy mangoes as well as crisp celery, contain nutrients which support sexual function.
Unfortunately milk products such as ice-cream or cheeses could have a sedative effect on sexual energy so it is probably best to keep these to a minimum and may explain why many people find ice-cream soothing when emotionally upset.

Herbs and Sexual function:

There are various herbs which are said to boost sexual vitality, especially in Traditional Chinese Medicine. Examples of these are as follows:
Dong Quai – a ‘female’ herb that is an anti-spasmodic for cramps, a hormonal tonic and a blood purifier.
Ginseng root – supports general vitality and can be a help for both men and women if fatigue is the cause of sexual disinterest.
Fo-ti-tien – used for males as a kidney tonic and diuretic and to help enhance fertility.
Other herbs and spices which have a warming and stimulating effect on the body, so simulating the effects of sexual arousal include: cayenne pepper, chilli peppers, cumin, curry, garlic and ginger.

Key nutrients for Sexual Vitality:

Vitamin A – essential for formation of sperm and sex hormones, can be found in broccoli, papaya, eggs, pumpkins, carrots, apricots, tomatoes and dandelion greens.
Vitamin C – anti-oxidant which helps protect sperm from free-radicals and can be found in chilli peppers, tomatoes, citrus fruits, strawberries, broccoli and spinach.
Vitamin E – helps with the formation of sex hormones and sperm and can be found in asparagus, peas, spinach, nuts, eggs and grains.
Vitamin B6 – decreases the risk of erectile dysfunction and helps to combat symptoms of PMS, it can be found in oats, beans, wheat germ, yeast and bananas.
Vitamin B12 – deficiency can contribute to impotence and infertility, it can be found in meat, shellfish, fish and eggs.
Calcium – helps reduce PMS symptoms and builds strong bones, it is found in sardines, brazil nuts, tofu, almonds and seaweed.
Folate – important in development of sperm, helps to prevent birth defects, facilitates the production of dopamine and can be found in beans, dark green leafy vegetables and in grains.
L-arginine – important in facilitating erections and vaginal lubrication, it can be found in meat, seeds, grains and nuts.
Magnesium – helps with preventing cramps and other PMS symptoms. A relaxing nutrient, found in apples, avocadoes, apricots, fish, tofu, nuts and wholegrains.
Niacin – could enhance sexual flush and tactile sensation and is found in dates, asparagus, beans, avocadoes, peanuts, fish, lean meats, peas and broccoli.
Pantothenic acid – may improve endurance and plays a role in the formation of sex hormones, it can be found in beans, broccoli, molasses, poultry, nuts, eggs and beef.
Selenium – deficiency of this important nutrient has been linked to miscarriage in pregnant women and to infetility in both sexes, it can be found in brown rice, garlic, eggs, meat and Brazil nuts.
Thiamin – boosts energy and can be found in beans, seeds and wholegrains.
Zinc – helps prevent PMS symptoms, deficiency can lead to miscarriage in pregnant women, zinc is also important to sperm and testosterone production and can be found in meat, fish, shellfish, eggs, pumpkin seeds, garlic, spinach and wholegrains.

Maintaining a healthy weight, good cardiovascular health and strong circulation through regular exercise and a healthy diet will go a long way to increasing sexual vitality. Balanced hormones are also an advantage of healthy diet and regular physical activity. Being open and honest with your partner and taking care of ones sexual responsibility also helps to prepare the floor for a long and healthy, mutually fulfilling sexual relationship, which in turn may contribute to a longer and happier life.