Weight Loss Supplements » Mineral

Importance of magnesium in the diet

Gray Sahacrash — Sat, 05 Dec 2009 06:25:49 +0000

Magnesium is a metal found in nature very easily in salt form. Of the metals, is eighth in abundance on Earth, and at sea, is in second place after the sodium.

This mineral is of great importance in the body to maintain its natural balance, is present in nerve cells and therefore plays a major role in the functioning of the nervous system.

Roles of magnesium in the body:

• Metabolism: Magnesium influences the metabolism of proteins and nucleic acids.

• ENZYMES: It is essential for activating enzymes. Helps transport sodium and potassium across cell membranes.

• Muscles: Influences on levels of calcium inside the cells and assists in muscle contraction.

• BONES: Contributes to the growth of bones, the functioning of nerves and muscles. It is essential to prevent osteoporosis.

• CHILDREN AND SCHOOL: magnesium is essential for the proper performance of children in school

• Heart: Consume adequate doses of magnesium helps control certain circulatory diseases such as hypertension, angina pectoris, myocardial infarction, arrhythmia (helps regulate the heart rate), etcetera.

• TEETH: Nerve impulses also lead and strengthen the tooth enamel.

• Laxatives: It acts as a laxative taken in high doses, at low doses acts as an antacid.

• POISONING: You have been assigned the ability to help reduce the effects of lead poisoning.

• RELAXING: soothing properties that help alleviate pain as fibromyalgia or muscle tears.

• DEPRESSION: Magnesium is appropriate protractor depression.

• Kidney stones: in proper treatment, help reduce kidney stones.

• DRUG AND ALCOHOL: Following appropriate treatment, is very useful for people who need higher than normal nutritional intake, or who are exceeded in alcohol or other drugs.

• CHRONIC DISEASE: helps treat chronic debilitating diseases and those who have recently been operated.

• Migraine: it has been proven to prevent headaches (not removed), so it is useful as a preventive remedy for those who often suffer headaches. We recommend eating about 500 mg daily. It is necessary, however, always have the guidance of a professional.

• Menstrual pain: the administration of 400 mg / day, a week before or during this same period could help to reduce irritability, breast pain or depression that some women tend to suffer.

Treatment should be guided by appropriate medical supervision.

Magnesium deficiency is relatively frequent, and this is due to poor diet, intake of many processed and fast foods (low-quality nutritious), diabetes, alcoholism, frequently take diuretics, or poor absorption of nutrients from the intestines, among other things.

Mg deficiency could be detected with the following symptoms:

• Vomiting and diarrhea.
• Asthma and bronchitis.
• Lack of memory.
• Because magnesium contributes to muscle relaxation, its lack can be translated into a constant feeling of fatigue.
• A rather obvious sign of lack of magnesium is the flicker in the eye.
• A diet low in magnesium may affect the heart muscle causing arrhythmias, palpitations or chest punctures.
• Osteoporosis and osteoarthritis.
• Stress can cause a magnesium deficiency and magnesium deficiency can produce a state of hypersensitivity to stress. So it’s a vicious circle.

Foods containing magnesium:

Cocoa (420 mg), Walnut (410 mg. Approx.) Soybean meal (230 mg), almonds (230 mg)

They are also high in sodium peanuts (peanuts, hazelnuts, pistachios, legumes, whole grains, ginger, beans, fresh green leafy vegetables and nuts).

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Is one super nutrient zinc?

Gray Sahacrash — Fri, 04 Dec 2009 06:37:44 +0000

This mineral is present throughout our body. It is essential for important functions such as digestion, reproduction and growth. Zinc is linked to the performance of various body systems. The list of benefits attributed to him is long and sometimes ambitious zinc can actually fight infections and heal wounds.

It is found in every cell.

Zinc is present in all animal and plant cells. This component is required for the synthesis of DNA (genetic material) and regeneration of tissues, why is a key element for proper growth and development during childhood. Zinc is an essential component of over one hundred enzymes involved in digestion and utilization of fats, proteins and carbohydrates, and is closely related to energy production. Zinc also strengthens the immune system and, therefore, their potential to fight infection and heal wounds has attracted considerable interest.

A cure to fight infections?

Zinc is necessary for the development of T lymphocytes, white blood cells that attack viruses and bacteria harmful to our body, helping to fight infections. According to some studies, malnourished children with low levels of zinc supplementation taking this element undergo an increase in the number of T cells and reduced the severity and duration of infections.1 From this result, it has made a series of investigations for several years to find out whether treatment with zinc, such as pills and nasal sprays are an effective alternative therapy against the cold. In a recent analysis of four comprehensive, well-designed studies, found no therapeutic effect in tablets or nasal gels zinc.

Wound healing

Zinc supplements are useful in treating skin problems like leg ulcers, but only in those whose initial levels of zinc are low. The zinc-based ointments applied directly to the wound are more effective than supplements in reducing infection and stimulate healing. Today, zinc is an element common in acne creams and shampoos for scalp conditions for their properties cicatrizantes.

Zinc in the diet

Zinc is present in a wide variety of foods, so it is likely that a varied diet provides an adequate zinc intake. This is about 7 mg daily for women and 9 mg for men. However, since red meat is one of the best sources of zinc and hydrates found in plant foods reduce the absorption of zinc, vegetarians should be sure to include in your daily diet foods such as dairy products, eggs, whole grains, nuts and vegetables. Both pregnant and lactating women should take additional 2 mg per day to ensure an adequate supply for the baby, although the excess food they eat and ensuring that sum.
Excessive doses

Accidental consumption of doses over 200 mg of zinc is very dangerous and causes nausea and vomiting, while prolonged use of supplements may interfere with absorption of copper and iron. This is because copper, iron and zinc compete for using the same pathway to pass from the intestine into the bloodstream, so that excessive consumption of a mineral affects the absorption of others.

Optimal Consumption

In Europe, most people consume adequate levels of zinc through a balanced diet and do not usually need explicit suplements. 4 Symptoms of lack of zinc, as a poor child growth, impotence and skin lesions, are rare, but if there is the slightest suspicion of a lack of zinc is very important to seek medical advice. Generally, a balanced diet sufficient to provide all necessary nutrients and supplements are only useful if you do not get enough nutrients through food (e.g. in case of inadequate caloric intake, alcoholism, digestive diseases).

Chromium in food

Gray Sahacrash — Mon, 30 Nov 2009 06:22:46 +0000

Chromium is an essential trace mineral that enhances insulin action and influences the metabolism of carbohydrates, proteins and fats. It has been suggested that could be used as an adjunct to facilitate weight loss and improve blood sugar control in people with diabetes. This article examines the information thereon, and offer recommendations on their use.

Sources of chromium (Cr)

When we speak of chromium in foods is necessary for our body, we refer to trivalent chromium (Cr3 + or Cr (III)). Chromium is present in the air, water, land and in many foods. However, as in the case of other trace elements, the amount in food is limited and varies depending on exposure to chromium in the environment and during the manufacturing process. In general, meat, seafood, fish, eggs, whole grains, nuts and some fruits and vegetables are rich sources of chromium.

Function in the body.

The biological significance of chromium was discovered in the late ’50s, when it was found that yeast prevented the decreased ability to maintain normal levels of blood sugar, linked to aging, in laboratory rats. The active ingredient was identified as an organic form of chromium that is called “factor glucose tolerance” or FTG2. The exact nature of the FTG and the mechanism by which potentates the action of insulin in the body is not yet fully understood, but could promote the cellular uptake of insulin by facilitating their transfer across cell membranes.

Controlling blood sugar level.

In type 2 diabetes if the pancreas produces enough insulin, the cells of muscles and other tissues are resistant to its action, resulting in inadequate control of blood sugar levels. Several studies have examined the effects of chromium supplementation in people affected by type 2 diabetes. A recent meta-analysis that integrated the results of 41 studies found that chromium supplements appear to improve blood sugar control among people with type 2 diabetes. However, the authors warn of the need for well-designed clinical studies can confirm this resultado3. People without diabetes have shown no improvement in their blood sugar levels after ingestion of chromium supplements.

Weight Loss.

Due to the influence of chromium on the metabolism of sugar and fat, researchers have explored its potential to promote weight loss and improve body composition (less fat and more muscle). Although some early studies showed that chromium supplements were associated with greater weight and fat loss compared with placebo, subsequent studies have failed to replicate these results. Recently, a randomized double-blind study conducted with women consuming similar diets (with constant levels of energy and nutrients) with or without supplemental chromium, found that these did not influence weight loss or fat to a greater extent than placebo4.

Consumption insurance.

Studies on the importance of chromium are scarce. However, several nutrition-related organizations from Germany, Austria and Switzerland believe that the adequate daily intake of chromium for adolescents and adults would be around 30-100 μg5. This amount is in line with the amount recommended by the EU, which is 40 mg Cr3 + to Dia6. Studies show that the European average diets of adults contain 60 micrograms (Germany) to 160 micrograms (Sweden) of chromium per day5.

Although it is unlikely to consume harmful amounts of chromium in the diet, chromium may be added to make foods and supplements of this substance are quite popular. Thus, there is some concern about the possibility that excessive doses of chromium have negative effects on DNA and many think it should rethink its use as a nutritional supplement and insulina7 enhancer. However, the European Scientific Committee on Food said: “In a limited number of human studies have found no evidence of adverse effects associated with consumption of chromium supplementation with a maximum dose of 1 mg of chromium
to day5.

A balanced diet.

Since chromium is found in many foods, eating a balanced diet should provide the necessary amount of chromium. Currently, there is no evidence to support the need for the general population using chromium supplements.