Sep 3
Selenium Explained
icon1 admin | icon2 Fitness | icon4 09 3rd, 2010| icon3No Comments »

A selection of brazil nuts in front of a green leaf.

WHAT IS SELENIUM?

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

WHEN WAS SELENIUM DISCOVERED?

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

HOW DOES YOUR BODY USE SELENIUM?

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

HOW MUCH SELENIUM DO YOU NEED?

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

WHICH FOODS CONTAIN SELENIUM?

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

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH SELENIUM?

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

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH SELENIUM?

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

SELENIUM SUMMARY

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

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

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

Related Posts


Sep 2

running with the seagulls
eschipul

I have recently come across an interesting theory - In that we can easily optimise our bodies function via exercise. In recent articles we have looked at a bunch of different types of training and ways to integrate training into lifestyle as well as methods for short and effective workouts.

What I want to have a look into is how to optimise how your body runs through simple activity, this includes things like building muscle, improving flexibility, and generating heat — Therefore providing better circulation and wellbeing throughout the body. It also includes priming our body to use the food we eat effectively to repair the body and supply nutrients rather than wasting the food and potentially storing it as fat.

Ideally it would be great to lay out a simple plan that we could all follow throughout the week without the need to hit the gym or do anything too strenuous. I am not advocating leaving gym workouts out but rather wanted to write something that everyone could use or would be applicable to those without access to certain facilities — Something we could all do within the walks of everyday life when we simply don’t have time for conventional exercise.

So in essence this is the minimum you would want to be doing each week to improve your health and benefit from exercise.

What to Expect?

  • Improved Nutrient Partitioning (basically meaning more of the food you eat will go into building muscle and being used as energy)
  • Better Body Composition
  • Fewer Aches and Pains
  • Improved Mood
  • Increased Flexibility

To me Improved Nutrient Partitioning is the most important thing and the main reason we should be exercising. The very fact that doing something so simple can have a profound effect on how our body deals with what we put in it is amazing, people with efficient nutrient partitioning will either store their food in muscle tissue or they will generate extra heat and increase activity to burn off any excess food eaten. This is how we can maintain a healthy weight with a less strict/regimented diet as our bodies should always have the correct mechanisms maintain homeostasis.

The Plan

1- Walk. This is the first thing that we can all implement into our daily lives, somehow find a way to walk for about 20 minutes a day. This could be spread throughout the day or done in one go it doesn’t really matter.

Walking your way to Health and Fitness

If you check out the article above you can see exactly why walking is so good. It is the linchpin upon which you can build a more healthy life and allow your body function more efficiently. Walking is low stress and has a great impact on your health.

2- Resistance. Starting some kind of resistance exercise plan is often the hardest thing as many people do not know how or where to start. Short and intense is the best way to get started, in as little as 5-10 minutes three times a week.

Tabata Training — Short and Effective

Tabata is a basic premise of 20 seconds of work and 10 seconds of rest done 8 times — This totals 4 minutes. It can be done with any bodyweight exercise the most basic probably being jumping jacks. THe above link even includes a timer you can download for free.

3- Stretch. This is another hugely important component that many people fail to do, stretching can not only help with nutrient partitioning but also in the relaxation of muscles. A daily stretch routine first thing in the morning and last thing at night is a great thing to implement.

www.youtube.com/watch?v=C7P6dzVf0ug

I find it is best to start from the top of the body and work down. By doing this you make certain all the muscles are covered. Investing in a yoga mat can help a lot with this as the extra grip will allow you to stretch deeper and more safely.

4- Be Active. Take every opportunity you can to keep active, ideally we should be moving round throughout the week. This can be anything from playing sports with friends to cycling around instead of driving all the time. It is also great to re-kindle old passions especially those that keep you active, possibly sports you used to enjoy…..

So take this as a guide to starting out on a Healthy and Active lifestyle — These are 4 aspects that anyone can and should be doing. The fact that these four simple lifestyle changes or implementations can have a huge benefit on how your body functions is more than enough reason to get started.

Chris is the author of A Simple Guide to Eating Well and writes about staying fit while living life. You also can follow me on Twitter.

Sep 2

A calendar showing August 2010.

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

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

Related Posts


Sep 2

It was a really long work day for me but also nice and sunny outside here in Calgary so I decided to hit the biggest hill around for some sprints. This hill has a giant wooden stair case 11 stories high (I counted the steps and divided by 14) so it is challenging but still easy on the joints. Here is the workout I did:

  • Bike to the hill
    • 10 minutes nice and easy, really just warming up
  • Grok Squat
    • loosen up the hips
  • Hill/Stair Sprint
    • 5 times up
    • catching my breath at the top, walking down the stairs and sprinting back up almost immediately
    • the last couple times up I couldn’t sprint the whole way up so I just got to the top as fast as possible
  • Bike home
    • again nice and easy

Pretty straight forward, as most of my workouts are. This might not look too sexy on paper, or the web, but finding a big hill and sprinting up it a few times will make you leaner, develop your legs, and make you a better athlete.

If you want to get creative and add your kettlebells into a hill sprint workout, check out this video I made a while back. This is a few sets in and believe me it got tough fast!

www.kettlebellplanet.com

Sep 1

Sorry I haven’t posted in a while. I was on vacation in Ottawa and then New York City. I did manage to sneak some park workouts in while relaxing in O-town. Mostly sprints, push-ups and pull-ups. As for the big apple, I found a cool gym in Brooklyn called Richie’s Gym. Richie’s is a pretty cool gym. There are plenty of free weights and machines, the music is loud and the atmosphere is positive.

As for a kettlebell workout, here is a good one to burn some fat and build some muscle.

  • Mobility Work 
    • 5 minutes of joint circles, making sure each joint is moved through it’s full range of motion
  • Dynamic Warm Up
    • lunges, push-ups, planks, etc
    • just use body weight drills to get the blood flowing
  • Kettlebell Drills
    • do one set of each just short of failure then move to the next drill in circuit fashion
      • Clean and Press
      • Goblet Squat
      • Windmill
      • Snatch
      • Lunge (Reverse Lunge if this drill hurts your knees)
      • Renegade Row
    • Once you have done 3-4 rounds of this kettlebell circuit catch your breath before starting the finisher
      • Kettlebell Pukers, 2 bells
        • Kettlebell Push-up into a Burpee into a Clean and Press and then drop back down in to a Push-up position
          • the kettlebells should never leave your hands
          • keep going to absolute failure
        • check out the video I made a while back of pukers for a better explanation

    www.kettlebellplanet.com

    Aug 31
    Nickel Explained
    icon1 admin | icon2 Fitness | icon4 08 31st, 2010| icon3No Comments »

    Two and a half hazelnuts on a white background.

    WHAT IS NICKEL?

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

    WHEN WAS NICKEL DISCOVERED?

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

    HOW DOES YOUR BODY USE NICKEL?

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

    HOW MUCH NICKEL DO YOU NEED?

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

    WHICH FOODS CONTAIN NICKEL?

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

    WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH NICKEL?

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

    WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH NICKEL?

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

    NICKEL SUMMARY

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

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

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

    Related Posts


    Aug 27

    Likuliku Lagoon
    AdamSelwood

    When the well is dry, we know the worth of water. – Benjamin Franklin

    Drinking water regularly and throughout the day is something we hear no end of in todays main stream health writing. Water helps us flush out toxins, keep our organs hydrated, prevents fatigue and boosts energy as well as helping a host of other symptoms.

    Now while I do believe that drinking a good amount of water each day can have a positive effect on the body in general, it seems we maybe missing out on the best reason to “stay hydrated”…..

    Could it be possible that drinking enough water at the right times is a long held secret of the slim and healthy due to its appetite regulating properties. There is old knowledge about the body mistaking hunger for thirst, We have all experienced eating a large meal but then being struck by a hunger pang 2-3 hours later, surely our body could not have burnt through the food that quickly? Often a hunger pang is just a cry for water, having a glass or two will quickly get rid of the hunger and restore satiety……

    We are told to take note that 2% dehydration in the body can have a huge impact on our wellbeing, while this is probably true it is pretty hard to get our bodies dehydrated by a full 2% which would require having no water and sweating a large amount – In which case our thirst would ramp up and make us want to down some water pretty quickly.

    The most sneaky way that dehydration is caused is through eating large meals. This is because the food goes into your stomach and soaks up water from the body which it uses to digest, this can leave us pretty dehydrated but not in the conventional sense making the thirst switch less likely to be triggered. All this leaves the body pretty confused and hence the hunger strikes an hour or two after eating a heavy meal.

    Here is a little quote I dug up on a recent study done involving hydration before eating:

    “We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake.”

    It can be all too tempting to get back home from work or the gym and just start eating, the smarter option if you can manage is to down some water first thing when you enter the house. 1-2 large glasses will do, let it sit and absorb for 5-10 minutes before eating and you will avoid not only over-eating but also dehydration.

    This has led me to believe the most important times to drink water are:

    • Before main meals (on an empty stomach)
    • After exercise (with a pinch of sea salt inside)
    • Upon Waking (again with a pinch of sea salt)

    These are all times where the body needs water, to help with digestion or replenish the body and get things flowing. Apart from these times I think it is safe to rely on your thirst as a gauge for how much to drink. I personally like to hydrate using herbal tea throughout the day – things like peppermint are great for regulating digestion and soothing the stomach, nettle tea is a great way to start the day as it detoxifies the body of impurities.

    So it really comes down to drinking water at the right times to help your body function properly, rather than just drinking water for the sake of it. With the right hydration strategy you can help regulate appetite and weight for years to come…..

    Post to Twitter

    Aug 26

    Cherries
    Julie Danielle

    We all know that eating fruit is good right. Well that is what we have been led to believe and for good reason — Fruit is packed with anti-oxidants and vitamins as well as satiating fibre.

    Fruit is a mix of fructose and glucose. Two different type of carbohydrates which work slightly differently — Glucose is available immediately in the body and therefore can be used as energy and to replenish muscle glycogen. Fructose on the other hand needs to pass through the liver in order to be used for energy by the body (and is usually used to fuel the brain). The problem comes when we overload the liver with fructose not giving it enough time to utilise the fuel and we effectively overburden the liver forcing it to convert the liver glycogen into fatty acids and be released into the blood stream which will either be stored as fat or if you are in a calorie deficit used as fuel….

    The problem does to arise through conventional fruit consumption(as it would be pretty hard to consume damaging amounts of fructose while eating whole fruit) rather through the fructose in high doses that are found in most modern day processed foods. So many products these days have High Fructose Corn Syrup in them which is a cheap alternative to sugar which is basically a chemically engineered sweetener that hugely sweet and has a high ratio of fructose to glucose. Apart from HFCS we need to look out for the ever growing fruit juice market which again has a huge amount of concentrated fructose and while it is 100% natural sugar it has been stripped of the fiber and vitamins which slow the absorption of fructose.

    Both High Fructose Corn Syrup and conventional sugar (sucrose) have high levels of fructose in them and most importantly they are extremely easy to over consume. A single serving of a soft drink or fruit juice will have 30-40 grams of sugar with no fiber and a diminished content of vitamins and minerals meaning the sugar is rapidly absorbed and shunted into the bloodstream. This single serving is not a large glass but a small cup of juice of soft drink basically 200-300ml.

    To get 40 grams of sugar from real food you would need to consume 2 large apples which would give you 8 grams of fiber which helps to slow absorption plus an abundance of vitamins and minerals.

    Add to this recent evidence linking fructose to cancerous growths and we have some pretty scary stuff on our hands. It seems that the human body has a problem dealing with a high carbohydrate load from processed foods which can lead to a host of problems with our health such as a fatty liver, diabetes, cancer, dementia to name a few….

    “The bottom line is the modern diet contains a lot of refined sugar including fructose and it’s a hidden danger implicated in a lot of modern diseases, such as obesity, diabetes and fatty liver,” said Heaney, who also serves as director of the Pituitary Tumour and Neuroendocrine Program at UCLA. “In this study, we show that cancers can use fructose just as readily as glucose to fuel their growth.”

    It goes without saying that one of the first and best steps to improving health and longevity is to drastically cut down our refined sugar intake and more importantly processed carbohydrate intake which not only includes fructose but processed glucose from foods like white bread or other refined starch based items (cakes, cookies etc)

    Some things to keep an eye out for in your diet include:

    • Fruit Juice
    • Soda/Soft Drinks
    • Sweets
    • Added sugar
    • Anything with HFCS on the label
    • Excess Honey
    • Agave Syrup
    • Health Drinks (Vitamin Water, Gatorade etc….)

    This to me is one of the most important steps that you can take in improving your health and getting on route to a healthy and sustainable diet, which you can read about in my e-book.

    I myself eat a lot of fruit - things like Apples, Bananas and Berries usually on there own or as snacks (yoghurt or cottage cheese with fruit) which seems like an ideal combination for a snack in terms of being easy to prepare and providing good satiety. Intake of fruit seems to vary from day to day, it really seems to depend on what I am craving and how I feel. Naturally we tend to eat/crave fruit or sweet things at the following times:

    • First thing in the morning
    • A few hours after a large/salty meal
    • After a hard workout
    • When it is hot (usually summertime)
    • In the evening before bed time as a snack

    Well those are the most common to want some fruit. I came across this video recently and it seems to put across some pretty compelling evidence that eating some fruit before bed could be a little trick to lower stress hormones and tickle fat loss into action while sleeping….

    www.youtube.com/watch?v=Xq-aHwfKNSg

    So with all the buzz going around the internet right now about fruit intake it seemed appropriate to write something up. Fruit is a very useful tool as part of a healthy diet but should be eaten in its whole form when possible, and eaten according to cravings and desire. Not because you must eat it, a lot of people force themselves to eat fruit when they really don’t want it (like after meals).

    So listen to your body and adjust your fruit intake accordingly…..

    Post to Twitter

    Aug 26
    Molybdenum Explained
    icon1 admin | icon2 Fitness | icon4 08 26th, 2010| icon3No Comments »

    A close up of garden peas in a pod.

    WHAT IS MOLYBDENUM?

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

    WHEN WAS MOLYBDENUM DISCOVERED?

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

    HOW DOES YOUR BODY USE MOLYBDENUM?

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

    HOW MUCH MOLYBDENUM DO YOU NEED?

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

    WHICH FOODS CONTAIN MOLYBDENUM?

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

    WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH MOLYBDENUM?

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

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

    WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH MOLYBDENUM?

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

    MOLYBDENUM SUMMARY

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

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

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

    Related Posts


    Aug 23
    Manganese Explained
    icon1 admin | icon2 Fitness | icon4 08 23rd, 2010| icon3No Comments »

    A cup of green tea being poured into a white cup on a saucer.

    WHAT IS MANGANESE?

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

    WHEN WAS MANGANESE DISCOVERED?

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

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

    HOW DOES YOUR BODY USE MANGANESE?

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

    HOW MUCH MANGANESE DO YOU NEED?

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

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

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

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

    WHICH FOODS CONTAIN MANGANESE?

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

    WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH MANGANESE?

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

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

    WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH MANGANESE?

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

    MANGANESE SUMMARY

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

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

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

    Related Posts


    « Previous Entries