During the pandemic, zinc, like vitamin D, has gotten a lot of attention.  Zinc, without a doubt, is needed for optimal immune function.  However, taking high doses leads to copper deficiency.  Before you choose to take a zinc supplement, I hope you will join me in a look at our needs for zinc, food sources of zinc, and how to avoid trading one problem for another.  We will also take a slight detour to investigate plant phytates and some easy things we can do in the kitchen to make plant minerals more absorbable. 

Sodium: we know we should avoid too much, but why, exactly, and how much is too much?  What about low sodium, is that a problem? This week, we will take a closer look at this essential mineral to understand what it does in our bodies and why we should pay attention to it. 

Selenium is necessary for life and plays major roles in our body including our “reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.” Too little selenium is an issue in some areas of the world, but here in the U.S. we are more likely to be challenged by selenium toxicity in the form of over-supplementation. Let’s learn more!

Potassium: there is much more to this mineral than eating a banana!  Potassium is one of our main electrolytes, acting as a partner with sodium to keep our nerves firing and sending information through our bodies.  Low levels are associated with high blood pressure and heart disease, but a diet full of potassium rich fruits and vegetables can protect against these conditions. 

Phosphorus is an abundant mineral that plays key roles in our physical structure from cell membranes to bones. This important nutrient is also a key player in our energy production; without it, we could not make ATP and our engines wouldn’t run. This all sounds great, but too much phosphorus can lead to heart and kidney disease, so we must take care. Let’s learn more about this interesting element shall we?

Molybdenum is another metallic mineral essential for human health.  You may not have heard of it, and this is because molybdenum deficiency has never been documented in healthy individuals, and is extraordinarily rare besides.  Current research is looking into the role molybdenum may play in cancer treatment and it is currently being used in the treatment of copper overload.  Let’s learn a bit more shall we? 

Is this a typo or a repeat of last week?  Nope, manganese is a distinct nutrient despite having a name quite similar to magnesium.  Let’s take a look at this nutrient that is found in multivitamins and is essential for health but is rarely talked about. 

Are you getting enough magnesium? If not, you’re not alone. Fewer than half of the U.S. population meets their RDA for this important mineral that is needed for over 300 different processes necessary for healthy function. Low levels are associated with a significantly increased risk for developing chronic health issues including heart disease and diabetes!

Iron deficiency is quite common and can quickly lead to a decreased quality of life.  Iron overload is also a problem that can do the same.  Let’s take a moment to learn more about iron’s role in our bodies, where we can find it in our food, and when we might want to consider supplementation.   

You have probably heard of iodized salt – salt that has had iodine added in – but do you know why iodine is added or where iodine comes from? Let’s explore these questions together. Along the way, we will learn a bit more about thyroids, who is at risk for iodine deficiency, what the research says about taking extra iodine, and how much iodine we need.

Chromium, like all minerals, is found in the Earth’s crust where it makes its way into plants and then animals. Unlike vitamins, minerals are not created by living organisms, but like vitamins, minerals are essential for life. Chromium is a trace metal that our bodies seemingly use to aid insulin in moving glucose from our blood into our cells for the creation of energy.

Necessary for over 100 different body processes, vitamin B6 is especially important in protein metabolism. (1) This week, we will look at this vitamin to investigate its role in our health, diseases, and how we can find this key nutrient in our food.

Vitamin B3 is also known as niacin. It is a water-soluble vitamin that plays many important roles, as we will see. Niacin is metabolized into NAD for its role in the generation of energy and in reducing oxidative stress.

This important vitamin plays key roles in our ability to turn our food into energy, reduce oxidative stress/damage in the body, metabolize B6, folate, niacin, and iron, and metabolize medications and toxins. (1) This is not an insignificant list of accomplishments!

Thiamin (B1) plays an important role in energy production. It is involved in the metabolism and energy extraction of carbohydrates, branched-chain amino acids, and fatty acids. (1) Without thiamin, we wouldn’t be able to make ATP - the chemical form of energy produced by our mitochondria (the powerhouse of the cell!).

Vitamin C is probably best known for its role in the prevention of scurvy. It’s why we think of pirates as limeys. Early sea traders learned to supply their crews with citrus fruits to prevent this disease that can result in poor wound healing, loss of teeth, lethargy and more.

Vitamin K was first discovered in its role in blood clotting and got its name from the German word “koagulation”. Since this discovery, we have found vitamin K to have roles in bone health and the prevention of tissue calcification.

This week, we will continue exploring the fat-soluble vitamins by discussing Vitamin E. Unlike Vitamin A and Vitamin D, which play roles in DNA expression, Vitamin E plays its role as an essential antioxidant in fatty tissues.

Ready to learn more? Let’s dig in.

Vitamin D has gotten a lot of attention over the past decade, and for good reason. This fat-soluble vitamin is made by our bodies and can be eaten or taken as a supplement. Like all other vitamins, it is no magical cure-all, but it does play a vital role in our overall health and functioning. Like flavonoids and vitamin A, vitamin D can and does influence the activity of our DNA, turning genes on and off by binding to receptors on the outer layer of our cells.

This week, we turn our attention to the fat-soluble vitamins beginning with Vitamin A. This collection of retinols and carotenoids play major rolls in many different body systems from our vision to our basic development and immune function. Let’s explore!