A lack of iron in the diet is characterized by anemia, pale complexion, conjuctival pallor, retarded development, and a decreased amount of hemoglobin in each cell. The following foods are good sources of iron: almonds, asparagus, bran, beans, cauliflower, celery, dandelions, egg yolk, lettuce, liver, oatmeal, oysters, soy beans, and whole wheat. Other good sources are apricots, beets, beef, cabbage, corn meal, cucumbers, pineapples and turnips.
POTASSIUM
A second ion important to homeostasis in the human body is potassium. Potassium is extremely important to life in general. Without it, the plans wouldn’t grow, and we rely on plants to breathe. It helps in the regulation and maintenance of many of our bodies systems. It is crucial to have potassium in the body but all within its limits. Having too much or too little could be hazardous to your health; which means that the amount present in the body needs to be regulated.
Potassium is one of the most important elements in the human body. Potassium works closely with sodium for various reasons. It helps to regulate bodily waste, control heart rhythms, and assist in the reducing of hypertension. It helps us to think clearly by sending oxygen to the brain. This element is also crucial in maintaining the nervous and muscular systems. Potassium is an electrolyte, and therefore regulates the balance of fluids inside and outside cells.
A person may become potassium deficient through excessive physical activity, severe cases of stress, and drinking alcohol or coffee. These all consume a vast amount of the potassium present in the body. A lack of potassium is characterized by severe fatigues, muscle weakness, nervous disorders, cardiac arrest, and poor reflexes. Too much potassium may result in dehydration. The kidneys maintain the proper amount of potassium in the body. Having too much or too little is dangerous.
To maintain the proper amount of potassium needed, humans should consume an average of 3,500 mg of potassium daily. The following foods are good sources of potassium: apple sauce, cranberries, grape juice, lemon, and pears. Potassium is also found in apple juice, apricots, cherries, pineapples, plums, strawberries and tangerines. Interestingly enough in an article on the internet a woman asked what the best source of natural potassium was. The typical response to this question is bananas, but in doing some research they found that a single potato contains 800 mg. This is about 350mg more than would be found in any banana.
ZINC
Zinc is an essential ion for the maintenance of homeostasis in the human body. Our bodies contain about 2-3 grams of zinc. About 90% of zinc is found in the muscles and bones. It’s also found in the prostate gland and semen in men. Zinc is necessary division and body growth and plays an important role during pregnancy. A growing fetus needs Zinc in order for the cells to rapidly divide. Zinc also helps to avoid pre-term pregnancies and fetus abnormalities. Zinc again stimulates growth for infants, kids, and teens. In men, zinc helps protect the prostate gland from all kinds of infections and prostatic hypertrophy (enlargement). It helps maintain sperm count and testosterone levels. In women, zinc can help with menstruation such as alleviating the symptoms connected to PMS. In the immune system it plays a role in fighting off infections like pneumonia, diarrhea, and even the common cold. It helps in the sense of taste and smell by activating our taste and smell sensors.
Zinc levels effect other nutrients such as copper and manganese and helps influence appetite. It’s also a common aid in the treatment of anorexia. Zinc is vital for skin, hair and nails- It increases the rate of skin cell renewal. It’s great at treating acne, and other skin problems. (psoriasis, neurodermitis, diaper rash) and acts as an anti-inflammatory agent to help soothe skin burns, blisters, and even some gum diseases. It is also great to maintain healthy hair and it prevents dandruff. It’s one of the benefits to women’s beauty. For vision- There are high levels of Zinc in the retina which can help prevent night blindness and the development of cataracts. Low Zinc levels have been linked to AMD- partial or complete vision loss.
Zinc Health is important and everyone needs it. You can find Zinc in the foods we eat. A great source of Zinc is found in red meat, fish, poultry, seafood, dairy products, and cereal. You can also find Zinc in some plant-based foods but in low amounts.
Recommended daily intakes are: Infants (5mg), Children (10 mg), Women (12 mg), Pregnant Women (15mg), Lactating Women (16 mg), Men (15 mg).
Zinc deficiency is rare in the US. However, populations at risk of zinc deficiency
Are those who have a marginal intake of this nutrient: alcoholics, elderly, low-income?
Children and vegetarians. Symptoms of deficiency include anemia,
delayed growth, birth defects, spontaneous abortion, impaired sexual maturation,
sterility, delayed wound healing, glucose intolerance, poor appetite and skeletal
abnormalities.
Clinical manifestations of zinc toxicity (doses > 80 mg/day) include decreased
levels of HDL-cholesterol, white blood cells and copper. Impaired cholesterol
metabolism and gastrointestinal disturbances can also result from excess intake of
zinc supplements.
CALCIUM
Calcium is the most abundant mineral in the body and is found mostly in your bones, where it gives them strength. The body does not produce calcium, which means that you must get it from your daily diet. That's why a diet rich in calcium is so important, particularly when bones are growing and developing. Even after full bone development, you still need an adequate calcium intake throughout your life to keep your bones strong and healthy.
Apart from giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium to function properly.In order for your body to function properly, the level of calcium in the blood must stay relatively constant. For this to happen, you need to consume enough calcium throughout the day — otherwise, your blood will "steal" calcium from your bones to maintain the level it requires. Think of your bones as a "bank". If your diet is low in calcium, your blood "withdraws" the calcium it needs from your bones. When your diet is rich in calcium, you make "deposits" in your calcium "bank". Over time, if your withdrawals exceed your deposits, your bones can begin to weaken and become more susceptible to breaking.
Osteoporosis is a condition characterized by calcium-depleted bones that are so porous and fragile they can easily break — even a simple hug can fracture the bone of someone afflicted with osteoporosis. 75% of individuals who fracture a bone due to osteoporosis will suffer deformities and permanent disabilities which greatly decrease their quality of life. Osteoporosis affects one in four women and one in eight men over the age of 50.
As we age, we all lose some bone mass. Whether or not you get osteoporosis later in life depends on how big and dense your bones become during your developing years, and how much bone mass you lose after that. If you start off with bigger and denser bones and if you lose bone mass as you get older, you will have more left in later years.
Dairy products are the major source of calcium. Eggs, green leafy vegetables, broccoli, legumes, nuts, and whole grains provide calcium but in smaller amounts than dairy products.Only about 10-30% of the calcium in food is absorbed into the body. Calcium must be broken down by the digestive system before the body can use it. Calcium is absorbed into the body in the small intestine. The absorption of calcium is influenced by such factors as the amount of vitamin D hormone in the body and the level of calcium already present in the bloodstream. The "fizz" in fizzy drinks like soda and Champagne inhibits the absorption of calcium and takes calcium out of the bones.About 99% of the body's calcium is stored in bone tissue. The remaining 1% of the body's calcium circulates in the blood and other body fluids.Calcium in the bloodstream plays an important role in blood clotting, transmission of nerve impulses, muscle contraction, and other metabolic activities. In the bloodstream, calcium maintains a constant balance with phosphate.
