Calcium, the most abundant mineral in the body. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.

The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body. 

As a result, when dietary intake of calcium is too low to maintain normal blood levels of calcium, the body will draw on calcium stores in the bones to maintain normal blood concentrations, which, after many years, can lead to osteoporosis.

Kale, broccoli, and Chinese cabbage are fine vegetable sources of calcium. Fish with soft bones that you eat, such as canned sardines and salmon, are fine animal sources of calcium.

Milk also contains calcium but in contrast of common knowledge, new studies demonstrate that diary products are not as healthy as we thought. They would increase the risk of cancer and even the likelihood of osteoporosis. Therefore it’s better to get you’re daily calcium intake from other sources like vegetables and fish.

Examples (see also reference chart*):

Values are in no case absolute. These are only estimated examples to give you an idea how much vitamins certain foods contain.

. 1 cup of cooked kale contains 93.6 mg or 9.4 % of DV

. 3.2 oz of sardines contains 346.54 mg or 34.7 % of DV

Adequate intake of vitamin D is necessary for the absorption and utilization of calcium. As a result, vitamin D deficiency, may also lead to a poor calcium status.

The amount of calcium you need each day depends on your age. The recommended amount for an adult is 1000 mg. 

Over the long term, intakes of calcium below recommended levels have health consequences, such as causing low bone mass (osteopenia) and increasing the risks of osteoporosis and bone fractures.

Getting too much calcium can cause constipation. It might also interfere with the body’s ability to absorb iron and zinc, but this effect is not well established. In adults, too much calcium (from dietary supplements but not food) might increase the risk of kidney stones.

The exact amount of calcium you need depends on your age and other factors. The safe upper limits for calcium for an adult is 2000 mg.

* http://whfoods.org/genpage.php?tname=nutrient&dbid=45

Resources:

http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/#h10

http://www.nlm.nih.gov/medlineplus/calcium.html

http://whfoods.org/genpage.php?tname=nutrient&dbid=45

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…

Minerals are important for your body to stay healthy. They are chemical elements. Your body uses minerals for many different jobs, including building bones, making hormones and regulating your heartbeat.

There are two kinds of minerals: macrominerals and trace minerals.

Macrominerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

Your body needs just small amounts of trace minerals. These include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

Boron is a trace mineral essential to human health and must be obtained from diet or supplements. Boron is a mineral that is found in food and the environment. Boron is used for building strong bones, treating osteoarthritis, as an aid for building muscles and increasing testosterone levels, and for improving thinking skills and muscle coordination.

Boron seems to affect the way the body handles other minerals such as magnesium* and phosphorus*. It also seems to increase estrogen levels in older (post-menopausal) women and healthy men. Estrogen is thought to be helpful in maintaining healthy bones and mental function.

To ensure you have enough boron in your diet consume a variety from among the following food sources: almonds, walnuts, avocados, broccoli, potatoes, pears, prunes, honey, oranges, onions, chick peas, carrots, beans, bananas, red grapes, red apples and raisins.

There is no Recommended Daily Allowance (RDA) for boron since an essential biological role for it has not been identified. People consume varying amounts of boron depending on their diet. Diets considered to be high in boron provide approximately 3.25 mg of boron per 2000 kcal per day. Diets considered to be low in boron provide 0.25 mg of boron per 2000 kcal per day.

The Tolerable Upper Intake Level (UL), the maximum dose at which no harmful effects would be expected, is 20 mg per day for adults

* subject to another post

Resources:

http://www.nlm.nih.gov/medlineplus/minerals.html

http://www.nlm.nih.gov/medlineplus/druginfo/natural/894.html

http://www.webmd.com/vitamins-supplements/ingredientmono-894-BORON.aspx?activeIngredientId=894&activeIngredientName=BORON

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…

Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. 

Also known as Cobalamin, vitamin B12 is a water soluble vitamin, meaning it dissolves in water and travels through the bloodstream. 

Excellent sources of vitamin B12 include calf’s liver, sardines, and salmon.

Examples (see also reference chart*):

Values are in no case absolute. These are only estimated examples to give you an idea how much vitamins certain foods contain.

. 3.2 oz of sardines contains 8.11 mcg or 135.2 % of DV

. 4 oz cup of salmon contains 6.58 mcg or 109.7 % of DV

The amount of vitamin B12 you need each day depends on your age. The recommended amount for an adult is 2.4 micrograms. 

Two steps are required for the body to absorb vitamin B12 from food. First, hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is attached in food. After this, vitamin B12 combines with a protein made by the stomach called intrinsic factor and is absorbed by the body.

When derived from animal foods, vitamin B12 is fairly well preserved under most cooking conditions. 

Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. 

No toxicity levels have been reported for vitamin B12, and no toxicity symptoms have been identified in scientific research studies. 

*http://whfoods.org/genpage.php?tname=nutrient&dbid=107

Resources:

http://whfoods.org/genpage.php?tname=nutrient&dbid=107

http://www.nlm.nih.gov/medlineplus/druginfo/natural/926.html#Action

http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…

Folic acid or folate is a B vitamin. Folic acid is a manmade form of folate. Folate is found naturally in some foods. It helps the body make healthy new cells.

Everyone needs folic acid. For women who may get pregnant, it is really important. When a woman has enough folic acid in her body before and during pregnancy, it can prevent major birth defects of her baby’s brain or spine.

Excellent sources of folate include spinach, asparagus, broccoli, cauliflower, beets, and lentils.

Examples (see also reference chart*):

Values are in no case absolute. These are only estimated examples to give you an idea how much vitamins certain foods contain.

. 1 cup of raw asparagus contains 69.68 mcg or 17.4 % of DV

. 1 cup of cooked spinach contains 262.80 mcg or 65.7 % of DV

The amount of folic acid you need each day depends on your age. The recommended amount for an adult is 400 micrograms. 

One of folate’s key functions as a vitamin is to allow for complete development of red blood cells. These cells help carry oxygen around the body. When folic acid is deficient, the red bloods cannot form properly, and continue to grow without dividing. 

Cells with very short life spans (like skin cells, intestinal cells, and most cells that line the body’s exposed surfaces or cavities) are highly dependent on folic acid for their creation. For this reason, folic acid deficiency has repeatedly been linked to problems in these types of tissue.

Vitamins B1, B2, and B3 must be present in adequate amounts to enable folic acid to undergo metabolic recycling in the body. 

At very high doses greater than 1,000-2,000 micrograms, folate intake can trigger the same kinds of nervous system-related symptoms that it is ordinarily used to prevent. These symptoms include insomnia, malaise, irritability, and intestinal dysfunction.

Folate contained in animal products (like beef liver) appears to be relatively stable to cooking, unlike folate in plant products (like cabbage) which can lose up to 40% of their folate content from cooking.

**http://whfoods.org/genpage.php?tname=nutrient&dbid=63

Resources:

http://www.nlm.nih.gov/medlineplus/folicacid.html

http://whfoods.org/genpage.php?tname=nutrient&dbid=63

http://womenshealth.gov/publications/our-publications/fact-sheet/folic-acid.cfm

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…

Biotin or vitamin B7 is a vitamin that is found in small amounts in numerous foods. Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others. Biotin is also called vitamin H.

Swiss chard is a good source of biotin. 1 cup of cooked swiss chard contains 10.5 mcg or 35 % of DV.

Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin.

The amount of vitamin B7 you need each day depends on your age. The recommended amount for an adult is 30 micrograms. 

Biotin not only plays a vital role in helping the body metabolize proteins, fats and carbohydrates. It also helps the body process glucose and contributes towards healthy nails, skin and hair. It is therefore found in many cosmetic and health products for the skin and hair. However, it cannot be absorbed through hair or skin.

Reports of biotin toxicity have not surfaced in the research literature.

Resources:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/313.html

http://whfoods.org/genpage.php?tname=nutrient&dbid=42

http://www.medicalnewstoday.com/articles/219718.php

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…

Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme* reactions involved in metabolism.

Excellent sources of vitamin B6 include summer squash, turnip greens, shiitake mushrooms, and spinach.

Examples (see also reference chart**):

Values are in no case absolute. These are only estimated examples to give you an idea how much vitamins certain foods contain.

. 1 cup of raw summer squash contains 0.25 mg or 12.4 % of DV

. 1 cup of cooked spinach contains 0.44 mg or 22 % of DV

The amount of vitamin B6 you need each day depends on your age. The recommended amount for an adult is 1.3 mg. 

It is difficult to find a chemical category of molecules in the body that do not depend in some way on vitamin B6 for their production. Many of the building blocks of protein*, called amino acids*, require adequate supplies of B6 for synthesis. Nucleic acids used in the creation of DNA in our genes also require this vitamin.

Because amino acids and nucleic acids are such critical parts of new cell formation, vitamin B6 can be regarded as an essential part of the formation of virtually all new cells in the body. 

Large amounts of vitamin B6 are lost during most forms of cooking and processing. Loss of B6 from canning of vegetables is approximately 60-80%. When food is heated in the context of simple home cooking, the acidity of the food often determines how much B6 is lost or retained. In general, the more acidic the food, the poorer the B6 retention. 

People who don’t get enough vitamin B6 can have a range of symptoms, including anemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Other symptoms of very low vitamin B6 levels include depression, confusion, and a weak immune system.

Imbalances in nervous system activity have been shown to result from high levels of supplemental vitamin B6 intake. These imbalances do not seem to occur until supplementation exceeds 2 grams per day. Other symptoms of too much vitamin B6 include painful, unsightly skin patches, extreme sensitivity to sunlight, nausea, and heartburn.

* Subject to another post.

**http://whfoods.org/genpage.php?tname=nutrient&dbid=108

Resources:

http://ods.od.nih.gov/factsheets/VitaminB6-QuickFacts/

http://www.nlm.nih.gov/medlineplus/ency/article/002402.htm

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…

Pantothenic acid is a vitamin, also known as vitamin B5. It is widely found in both plants and animals including meat, vegetables, cereal grains, legumes, eggs, and milk.

Pantothenic acid is important for our bodies to properly use carbohydrates, proteins, and lipids and for healthy skin.

Crimini and shiitake mushrooms are excellent food sources of vitamin B5 while cauliflower is a very good source.

Good sources of vitamin B5 include broccoli, grapefruit, sweet potatoes, and asparagus.

Examples (see also reference chart**):

Values are in no case absolute. These are only estimated examples to give you an idea how much vitamins certain foods contain.

. 1 cup of raw cauliflower contains 0.71 mg or 7.1 % of DV

. 5 oz of raw shiitake mushrooms contains 2.13 mg or 21.3 % of DV

The amount of vitamin B5 you need each day depends on your age. The recommended amount for an adult is 5 mg. 

Vitamin B5 plays a pivotal role in helping release energy from sugars, starches, and fats. Most of this energy release occurs in the energy production factories found in every cell called the mitochondria*. Increased levels of vitamin B5 in the blood of marathon runners, for example, has led to interest in this vitamin as a potential aid in physical training, where sustained energy release from the mitochondria is critical.

Pantothenic acid is relatively unstable in food, and significant amounts of this vitamin can be lost through cooking, freezing, and commercial processing. For example, research on frozen foods has shown a loss of 21-70% for vitamin B5 in animal products (like meats), and similar losses for processed grains (like cereal grains) and canned vegetables. Fruits and fruit juices lose 7-50% of their vitamin B5 during processing and packaging.

Its deficiency is often related to low energy-related symptoms. These symptoms include fatigue, listlessness, and sensations of weakness. 

At very high supplemental doses of 2 or more grams per day, intake of vitamin B5 can cause mild diarrhea.

* Subject to another post.

**http://whfoods.org/genpage.php?tname=nutrient&dbid=87

Resources:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/853.html#Action

Disclaimer:This info provides information that should not take in any case the place of medical advice. I encourage you to talk to your health care providers about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Please feel free to add any remarks, additions, corrections,…