Calcium. Dem Bones.
After the macro-nutrients, fat, protein & carbohydrates, the micro-nutrient, calcium, is the most abundantly stored dietary element. By comparison to other vitamins and minerals it is required in enormous amount and has the highest RDA ( recommended daily allowance ) of any nutrient.
We think of calcium in terms of strong bones and teeth, but it does not act alone, magnesium, boron, and vitamins D & K have to play their part, nor is it the only benefit it offers the body.
For many years milk and dairy products have been promoted among the best sources of this vital nutrient. While they are certainly of use, they are not the only answer.
Traditionally, the Japanese diet contains no dairy and yet they are noted to have the strongest bones and are among the longest lived people of the world. In the last 50yrs the western diet has steadily encroached on theirs. They still consume less dairy than the west but non-the-less western aliments are becoming more prevalent among the younger Japanese population.
From a dietary stand point an increase in the consumption of dark green leafy vegetables, such as kale, cabbage, spinach, watercress and yes, the dreaded brussel sprout, as well as fish, salmon & sardines (bones included) would greatly improve bone strength and general health. Other calcium rich foods of note are, seaweed, nuts, seeds, & soya. Molasses is also an excellent source of calcium as well as a rich source of iron.
Few of us have an optimum diet (I'll hold my hand up, I'm guilty too).
Supplementation along side of a reasonably good diet is probably the best most of us will achieve without a purposeful effort to radically change our eating patterns.
Always take calcium and magnesium together, they are a finely balanced duo. The body is programmed to shed calcium, if blood levels are low in magnesium, in order to maintain the ratio.
Calcium play a role in maintaining the resilience of nerves and muscles as well as proper blood clotting in times of injury. Supplementing with calcium/magnesium can improve the incidence of muscle cramps, spasms, tremors, joint pains, nervousness & insomnia.
After the macro-nutrients, fat, protein & carbohydrates, the micro-nutrient, calcium, is the most abundantly stored dietary element. By comparison to other vitamins and minerals it is required in enormous amount and has the highest RDA ( recommended daily allowance ) of any nutrient.
We think of calcium in terms of strong bones and teeth, but it does not act alone, magnesium, boron, and vitamins D & K have to play their part, nor is it the only benefit it offers the body.
For many years milk and dairy products have been promoted among the best sources of this vital nutrient. While they are certainly of use, they are not the only answer.
Traditionally, the Japanese diet contains no dairy and yet they are noted to have the strongest bones and are among the longest lived people of the world. In the last 50yrs the western diet has steadily encroached on theirs. They still consume less dairy than the west but non-the-less western aliments are becoming more prevalent among the younger Japanese population.
From a dietary stand point an increase in the consumption of dark green leafy vegetables, such as kale, cabbage, spinach, watercress and yes, the dreaded brussel sprout, as well as fish, salmon & sardines (bones included) would greatly improve bone strength and general health. Other calcium rich foods of note are, seaweed, nuts, seeds, & soya. Molasses is also an excellent source of calcium as well as a rich source of iron.
Few of us have an optimum diet (I'll hold my hand up, I'm guilty too).
Supplementation along side of a reasonably good diet is probably the best most of us will achieve without a purposeful effort to radically change our eating patterns.
Always take calcium and magnesium together, they are a finely balanced duo. The body is programmed to shed calcium, if blood levels are low in magnesium, in order to maintain the ratio.
Calcium play a role in maintaining the resilience of nerves and muscles as well as proper blood clotting in times of injury. Supplementing with calcium/magnesium can improve the incidence of muscle cramps, spasms, tremors, joint pains, nervousness & insomnia.
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Magnesium. No 1 Heart Mineral.
Science has established that magnesium is the heart's most important mineral, in excess of 300 enzymes depend on it's presence within the body.
The body is starved of this mineral in so many ways, the high sugar western diet, perspiration, stress, diuretics and other medications. Low blood levels of magnesium deprives the body of calcium, the mineral's hand in glove partner, automatically excreted in order to maintain the necessary balance.
Natural food sources of this vital nutrient are found in figs, lemons, black grapes, grapefruit, apples, banana's, dark green leafy vegetables, nuts and seeds.
The benefits to the cardiovascular system are numerous. Magnesium aids regular heart rhythm and plays a role in blood pressure, it also aids the balance of potassium within the body, another important mineral involved in heart health.
Magnesium helps constricted blood vessels to relax thereby improving the flow of blood and oxygen throughout the body. By reducing the risk of the platelets clumping together blood is less likely to form artery blocking clots. LDL (bad) cholesterol falls, HDL (good) cholesterol rises.
If you have a pre-existing heart problem or have symptoms or concerns about your heart health and circulation please do not be temped toward self remedy, your doctor should always be your first port of call.
Magnesium helps to support the nervous system and is often referred to as the anti-stress mineral and can therefore be of help with premenstrual tension. It can also be of help with migraine headaches.
Essential for nerve and muscle function magnesium can be of great help with leg cramps and joint and muscle pain.
Potassium. An Electrolyte.
What is an electrolyte?
In terms of the body they are substances that become ions in solution with the capacity to conduct electricity and are essential for the normal functioning of our cells and organs.
Potassium, a major positive ion is found inside of the cells. Sodium is the major positive ion found on the outside of cells and equally important.
Both of these are responsible, along with calcium and magnesium, for the health and proper functioning of the nervous system and muscles, including the heart, where it regulates heartbeat, and plays a role in maintaining the body's water balance.
While food sources of electrolytes are numerous, fruits and vegetables (whole & juice) bananas, apricots, oranges, leafy green vegetables, potatoes, avocados, to name just a few, illness and medications, sweating during exercise, excess alcohol, dehydration as well excessive hydration can leave the body in need of electrolyte replenishment.
As always, if you have a known heart condition, serious illness or take regular, long term medication you must speak to your doctor before considering vitamin/mineral supplementation.
Potassium is another member of the team responsible for maintaining correct blood pressure. Due to it's importance with nerve impulse and muscle it can be of great help, along with calcium & magnesium, in alleviating leg and muscle cramps as well muscle weakness and general fatigue.
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