Nutrition as therapy
1.
Calcium
2.
Phosphorus
3.
Chromium
(trivalent)
4.
Copper
5.
Zinc
6.
Iodine
7.
Iron
8.
Molybdenum
9.
Magnesium
10.
Manganese
11.
Phosphorus
12.
Selenium
Definitions
MINERALS
1.
Calcium
Food Source
Dairy products, canned fish such as sardines (when the soft, edible bones are
consumed), dark green leafy vegetables, white bread, brown bread and pulses.
Description/Function
Essential for building and maintaining healthy bones, muscle contraction and
blood clotting mechanism. Calcium is also essential to build healthy teeth.
Intake
Recommended
Dialy Allowance 800mg
Deficiency Symptoms
Muscle aches and pains, muscle twitching and spasm, muscle cramps and reduced
bone density.
Who might Benefit from supplements
Children and teenagers, those on restricted diets (avoiding dairy products),
vegans and those concerned about osteoporosis.
Side
Effects/Precautions
It is not recommended to take more than 1500mg on a long term basis. Upper safe
level 1500mg (long term usage) 1900mg (short term usage)
2.
Phosphorus
Food Source
Nearly all foods, especially cereals and protein-rich foods.
Description/Function
In order for calcium, which gives strength to bones and teeth, to be stabilised
it needs to be combined with another mineral, eg phosphorus, and then becomes
calcium phosphate.
Intake
RDA:
800mg
Deficiency Symptoms
Abnormal calcification of soft tissue, tetany (spasm and twitching of the
muscles, particularly those of face, hands and feet), lethargy, anorexia.
Deficiency is unlikely as it is so widely distributed in food.
Who might Benefit from supplements
Those concerned with general well-being
Side Effects/Precautions
Upper safe level: 1,500mg (long and short term consumption)
3.
Chromium (trivalent)
Food Source
Liver, kidney, yeast products, wholegrain cereal, nuts, legumes.
Description/Function
Involved in the processes that make glucose available for energy. It is also
important for the metabolism of amino acids (the ‘building blocks’ of
proteins) and fats.
Intake
RDA:
Not established. A safe and adequate intake level for adults is 25mcg per day.
Deficiency Symptoms
Glucose intolerance (insulin resistant hyperglycaemia, raised serum lipids and
weight loss).
Who might Benefit from supplements
Older people (over 55) plus those who exercise regularly as this may increase
the loss of chromium from the body in urine.
Side Effects/Precautions
Some chromium supplements contain yeast, which can interfere with certain
prescription medicines. Also, diabetics should only take chromium under medical
supervision. Not suitable for pregnant or breast-feeding women, or for
epileptics.
4.
Copper
Food Source
Good sources include wholegrain products, liver, most seafood, dried beans and
peas.
Description/Function
A mineral which is needed for proteins involved in growth, nerve function and
energy release and is vital for the formation of some important proteins. It is
stored in appreciable amounts in the liver.
Intake
RDA: Not established. There is insufficient evidence to make any specific
recommendations about consumption.
Deficiency Symptoms
None known.
Who might Benefit from supplements
Those lacking in energy and taking high dosage zinc supplements which may
impair copper absorption.
Side Effects/Precautions
Upper safe level: 5 mg (long term usage); 8 mg (short term usage)
5.
Zinc
Food Source
Red meat, liver, shellfish (especially oysters), eggs yolks, wholegrain cereals
and pulses.
Description/Function
An important part of many enzymes, some of which have key roles in the
formation of new proteins - one of the processes involved in tissue growth. Zinc
is required to aid growth of the immune cells plus maintenance of hair, skin and
nails. Superoxide dismutase (a powerful antioxidant enzyme that neutralises
potentially damaging free radicals) requires zinc.
Intake
RDA: 15mg
Deficiency Symptoms
Delayed puberty, loss of smell and taste, diarrhoea, visual disturbance, mental
slowing, skin problems such as eczema. May slow wound healing.
Who might Benefit from supplements
Older people (over 55), anyone on a restricted diet, those suffering from a
cold.
Side Effects/Precautions
High doses upset absorption of iron and copper. Take with food to avoid a
stomach upset. Those people with liver damage or an intestinal disorder should
consult their doctor first. Upper safe level: 15mg (long term usage); 50mg
(short term usage)
6.
Iodine
Food Source
Saltwater fish and shellfish, kelp, sea salt, iodised salt, dairy products.
Description/Function
Iodine is a trace element - only small amounts are needed to maintain good
health. In the body, iodine is used to form thyroid hormones (thyroxine and
tri-iodothyronine), which regulate metabolic rate.
Intake
RDA:
150mcg.
Deficiency Symptoms
Tiredness, muscle weakness, breast pain and tenderness, sudden or unexplained
weight gain. A classic deficiency sign is goitre (enlargement of the thyroid
gland in the neck). Infants born to severely deficient mothers are likely to
suffer from cretinism.
Who might Benefit from supplements
Those whose diet is lacking in dairy products and foods from the sea.
Side Effects/Precautions
Supplements usually only necessary on medical advice. Upper safe level: 500mcg
(long term usage); 700mcg (short term usage)
7.
Iron
Food Source
Liver, kidney, heart, red meat, beef, pork, canned pilchards/sardines, fish,
shellfish, wholegrain cereals, eggs, spinach, chicken, leafy green vegetables,
fortified breakfast cereals. Iron is most easily absorbed from animal sources.
Vitamin C improves the absorption of iron from plant sources.
Description/Function
Iron is essential for the formation of haemoglobin which is present in red
blood cells. Haemoglobin is being formed in the body all the time and is the
substance in red blood cells that transports oxygen around the body.
Intake
RDA: 14mg
Deficiency Symptoms
Anaemia, concave and brittle nails, sore tongue, cracking in the corners of the
mouth, increased susceptibility to infection. Also, tiredness, muscle fatigue,
skin itching, dizziness, headache, insomnia, brittle hair and hair loss.
Who might Benefit from supplements
Women during child bearing years, vegetarians and vegans, athletes, or those
who have recently undergone surgery.
Side Effects/Precautions
Overdose of iron is dangerous, particularly in young children. Upper safe
level: 15mg (long term usage); 80mg (short term usage)
8.
Molybdenum
Food Source
Dairy products, liver, dark green leafy vegetables, wholegrains, peas and beans
and brown rice.
Description/Function
Mineral involved in functioning of several important enzymes in the body. Aids
in carbohydrate and fat metabolism and helps in iron utilisation.
Intake
RDA:
Not established. There is insufficient evidence to make any specific
recommendations about consumption.
Deficiency Symptoms
None known.
Who might Benefit from supplements
Those concerned with general well-being
Side Effects/Precautions
Upper safe level: 200mcg (long term usage); 10,000mcg (short term usage)
9.
Magnesium
Food Source
Magnesium is present in all green plants. The main sources are unrefined
cereals and vegetables, peanuts and wholemeal bread. Over 80 per cent of
magnesium is lost in the removal of the germ and outer layers of cereal grains.
Description/Function
A mineral stored throughout the body tissues. Needed for the formation of many
enzymes in the body which release energy from food. Vital for the nervous system
and muscle movement and for the formation of healthy bones and teeth.
Intake
RDA: 300mg
Deficiency Symptoms
Loss of appetite, nausea, fatigue, weakness, insomnia, diarrhoea. Obvious
clinical signs of deficiency are uncommon.
Who might Benefit from supplements
Heavy drinkers, women with PMS, plus those concerned with osteoporosis.
Side Effects/Precautions
Supplements usually only necessary on medical advice. Upper safe level: 300mg
(long term usage); 400mg (short term usage)
10.
Manganese
Food Source
Nuts,
pulses, wholemeal bread and cereals, green vegetables.
Description/Function
Manganese
causes some enzymes to activate so they begin to work. It is also essential for
the formation of certain enzymes, one of which is superoxide dismutase, a
powerful antioxidant enzyme that neutralises potentially damaging free radicals.
Manganese is not an ‘essential’ mineral, as the body can substitute other
minerals for it to some extent if not present in the body.
Intake
RDA:
Not established. There is insufficient evidence to make any specific
recommendations about consumption.
Deficiency Symptoms
None
known.
Who might Benefit from supplements
Those
concerned with general well-being
Side Effects/Precautions
Upper
safe level: 15 mg (long term usage); 20mg (short term usage)
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11.
Phosphorus
Food
Source
Nearly all foods, especially cereals and protein-rich foods.
Description/Function
In order for calcium, which gives strength to bones and teeth, to be stabilised
it needs to be combined with another mineral, eg phosphorus, and then becomes
calcium phosphate.
Intake
RDA: 800mg
Deficiency Symptoms
Abnormal calcification of soft tissue, tetany (spasm and twitching of the
muscles, particularly those of face, hands and feet), lethargy, anorexia.
Deficiency is unlikely as it is so widely distributed in food.
Who might Benefit from supplements
Those concerned with general well-being
Side Effects/Precautions
Upper safe level: 1,500mg (long and short term consumption)
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12.
Selenium
Supplement
Selenium
Food Source
Whole wheatgrain, meat, eggs, offal, fish, shellfish and Brazil nuts. In plant
foods, selenium content can be affected by the selenium content of the soil in
which the plants have been grown.
Description/Function
Part of an antioxidant system. Protects the body cells from damage, helps
maintain the body's defence system and has a role in cancer prevention. Works in
conjunction with vitamin E. Component of many enzymes.
Intake
RDA: Not established. There is insufficient evidence to make any specific
recommendations about consumption.
Deficiency Symptoms
None known.
Who might Benefit from supplements
Those on weight-loss diets, vegans and vegetarians.
Side Effects/Precautions
Upper safe level: 200mcg (long term usage): 700mcg (short term usage)
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VITAMINS
MINERALS
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