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Enzymes

3/31/2018

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Enzymes are proteins secreted by cells and are found in every cell of the human body.  They are responsible for controlling the rate of reactions and responses that direct, accelerate, slow down or modify all cell functions to supply energy and nutrients for the body.
Enzymes are responsible for:
  • Digesting food
  • Activating the immune system
  • Building minerals into bones
Each organ and tissue have its own special enzyme responsible for the work required.
It is possible to have an enzyme deficiency such as a deficiency of lactase: enzyme for digesting lactose found in milk.  Most people have heard of this enzyme but there are many other enzymes responsible for breaking down other parts of food such as
  • Amylases- starch digestion
  • Proteases- protein digestion
  • Sucrase- sugar digestion
  • Papain – general digestive enzyme found in papayas
  • Bromelain – general digestive enzyme found in pineapple
And many, others.
When an enzyme is deficient, a person can experience symptoms such as:
  • Gas
  • Bloating
  • Diarrhea
  • Gastritis
When foods are eaten that the digestive enzyme required is not present.

Raw foods vs Cooked foods
Raw foods are natural and undiluted.  They offer their pure being without any interference.  They have both metabolic effects on the human body.
A raw foods diet is a very interesting concept and has the potential to be very healthy or healing for those who have congestive ailments.
When foods are eaten in their uncooked, most potentially nutritious state, the vital elements of nature are still in them.  Raw foods diets can be healthy and adventurous, however, unless it is perfectly balanced, it is not good for long periods of time.
It can provide good vitality and nutrient content, but is typically low in protein, calcium, and iron – all of which are essential for overall health and can lead to problems in the long run.
Also, when food is not heated and warm foods are avoided, the body could be come cold.  People in warmer climates do well on these diets because their bodies stay warm from the sun. 
Cooking foods softens the cellulose (enzyme found in food that the body cannot create on its own) and fiber in starchy foods and make their nutrients more available to digest.  In the case of animal meat, although heat in fact toughens the proteins, it helps inactivate bacteria and microorganisms that could cause putrefaction (fermentation in the intestines) and disease.  
Cooking foods makes digestion less stressful and will help those who have digestive issues. 
So, it’s best to have a balance of both raw and cooked foods to maintain proper homeostasis of the body.  
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Antioxidants and free radicals

3/30/2018

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Antioxidants are natural compounds that help protect the body from harmful free radicals
  • They play a beneficial role in the prevention of disease
  • Phytochemicals and nutrients that act as antioxidants such as: vitamin A, vitamin C and E and minerals selenium and zinc
  • Antioxidants work synergistically in giving protection against free radical damage, so it is better to take smaller does of several different antioxidants than large amounts of only one.
  • Exception to this is vitamin C which can be taken in large amounts and helps with a variety of different ailments
A free radical is an atom or group of atoms that contain at least one unpaired electron
  • Electrons are negatively charged particles that usually occur in pairs, forming chemically stable arrangements
  • If electron is unpaired, another atom or molecule can easily bond with it causing chemical reactions
  • Because free radicals join so readily with other compounds, they can dramatically affect every cell in the body by causing oxidative damage to cells and tissues.
  • They are normally found in the body in small amounts.  When we consume non-foods that contain carcinogens and are void of essential nutrients, it produces an environment where dis-ease can occur.
  • Diet rich in Antioxidants can more than neutralize these particles.  Dietary supplements rich in antioxidants act in the same way
  • Antioxidants neutralize these free radicals by breaking them down into non-toxic substances and eliminate them from the body.
Sources of Antioxidants:
All fruit contain antioxidants but especially the deep-coloured fruits such as berries of all kinds (bilberries, blueberries, huckleberries and strawberries) all have compounds that help protect against cell degeneration and cancer.
Vegetables are also an excellent source of antioxidants as ongoing research into thousands of phyto-chemicals and antioxidants continue, more and more are being found in all those leafy green and cruciferous (broccoli, cauliflower, Brussel sprouts, kale and cabbage) veggies. 
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Silicon

3/29/2018

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Silicon is a mineral that is not commonly talked about as an essential nutrient but is present in soil and is the most abundant mineral in the Earth’s crust second to Oxygen. 
It is necessary for:
  • Formation of cologne for bones and connective tissues
  • Healthy nails, skin and hair
  • Needed to maintain flexible arteries playing an important role in preventing cardiovascular disease
  • Counteracts the effects of aluminum on the body which is extremely important in prevention of ALZEIMER’s DISEASE and OSTEOPEROSIS
  • Stimulates the immune system and inhibits aging process in tissues
Silicon levels decrease with age leaving elderly deficient.  A 7 year study in French woman showed higher levels of silicon intake, primarily from drinking water, appeared to be protective against ALZEIMER’s disease. 
Sources:
  • Alfalfa
  • Beets
  • Brown rice
  • Rolled oats
  • Bell peppers
  • Leafy greens
  • Whole grains
Minerals BORON, CALCIUM, MAGNESIUM, MANGANESE and POTASSIUM are needed for effective utilization of SILICON. 
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**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

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Zinc

3/28/2018

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Zinc has so many important functions and potential uses that both doctors and patients should think ZINC more often for handling every day issues. 
Zinc deficiencies are common now as a result of soil losses and food processing. 
  • Zinc is essential mineral and extremely important for prostate gland function and reproductive organs. It may help prevent acne by regulating oil gland activity
  • Required for protein synthesis and collagen formation.
  • Promotes immune function and wound healing
  • Enhances taste and smell
  • Protects liver from chemical damage
  • Vital for bone formation
  • Constituent of insulin and vital enzymes
  • Fights and prevents formation of free radicals
  • Zinc absorption is critical for the proper concentration of vitamin E in the blood
  • Increases absorption of vitamin A
Deficiency symptoms:

  • Loss of sense of taste and smell
  • Visual signs of finger nails becoming thin, peel and develop white spots
  • Acne
  • Fatigue
  • Hair loss
  • High cholesterol
  • Increased susceptibility to infection
  • Prostate problems

Sources:
  • Egg yolks
  • Fish
  • Legumes
  • Sunflower seeds
  • Whole grain (organic)
  • Dandelion
  • Milk thistle
  • Parsley
Zinc and Iron interfere with each other’s activity so if supplementing both, take separately.
50mg/daily (more than 100 mg daily has opposite effect and suppresses immune system)
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Selenium

3/27/2018

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Selenium became one of the most exciting nutrients in the 70’s and 80’s when it switched from being classified solely as toxic to regarded as an essential mineral needed in small amounts daily.  Selenium’s principle function is to inhibit the oxidation of fats as a component of the enzyme GLUTATHIONE PEROXIDASE.  It is a vital antioxidant, especially when it is combined with vitamin E.
Many roles of selenium are:
  • Protects the immune system by preventing formation of free radicals
  • Regulates the effect of thyroid hormone on fat metabolism
  • Preventive against formation of certain types of tumors.
  • A study found men who took 200 mg a day over 10 years reduced their risk of developing lung prostate and colorectal cancer by 50% as compared to those who did not supplement.
  • Selenium and vitamin E act synergistically to aid in the production of antibodies and help maintain a healthy heart and liver.
  • It is needed for pancreatic function and tissue elasticity.
  • When combined with ZINC and VITAMIN E, it may also provide relief from an enlarged prostate.
  • Supplementation has been found to protect the liver in those with alcoholic cirrhosis.
It has also shown promise in treatment of:
  • Arthritis
  • Cardiovascular disease
  • Male infertility
  • Cataracts
  • Aids
  • High blood pressure
  • Deficiencies are linked to:
  • Cancer
  • Heart disease
  • Exhaustion
  • Growth impairment
  • High cholesterol levels
  • Infections
  • Liver impairment
  • Pancreatic insufficiency
  • Sterility
Once study found that lower selenium content in fingernails in elderly Chinese supported the hypothesis that a life long low selenium is associated with LOWER COGNITION.
Sources:

  • Meat
  • Grains
  • Brazil nuts (only true concentrated source)
  • Brewer’s yeast
  • Broccoli
  • Brown rice
  • Chicken
  • Garlic
  • Kelp
  • Molasses
  • Onions
  • Salmon
  • Vegetables especially root vegetables.

Unless your healthcare provider prescribes it DO NOT take more than 400mg daily.
One ounce of brazil nuts can contain as much as 544 micrograms of selenium.  If you supplement selenium daily, DO NOT consume Brazil Nuts. 
Depending soil where food is raised, the levels of selenium may vary
​
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Iron

3/26/2018

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At some point you have probably heard about the importance of iron or maybe know someone who is taking it in supplementation.  It is a well-known trace mineral with a long history and is found in every cell of the body and almost all if it combines with protein.  One of the most important function of IRON is its role in the production of HEMOGLOBIN and MYOGLOBIN (the form found in muscles tissues) and the oxygenation of red blood cells. 
Iron is the mineral found in the LARGEST amounts in the blood and is essential for many enzymes including CATALASE (an iron containing enzyme that is found through out the body and seems designed to prevents hydrogen peroxide from building up inside the cells because it converts hydrogen peroxide into oxygen and water) and is important for growth. 
It is also required for a healthy immune system and for energy production
Deficiencies are extremely common and caused by insufficient intake but may also be the result of:
  • Intestinal bleeding
  • Diet high in phosphorus
  • Poor digestion
  • Long-term illness
  • Ulcers
  • Prolonged use of antacids
  • Excessive coffee or tea consumption, and more.
  • Deficiency symptoms include:
  • Anemia
  • Brittle hair
  • Difficulty swallowing
  • Digestive disturbances
  • Dizziness
  • Fatigue
  • Fragile bones
  • Hair loss
  • Inflammation of the tissues of the mouth
  • Nails that are spoon-shaped or have ridges running lengthwise
  • Nervousness
  • Obesity
  • Pallor
  • Slowed mental reaction

 
***Because iron is stored in the body, excessive iron intake can also cause problems and supplementation should be done under the supervision of a healthcare professional*** 

The build up of iron in the tissues has been associated with a rare disease known as HEMOCHROMATOSIS.  Hemochromatosis is a hereditary disorder of iron metabolism that is found mostly in med and post-menopausal woman. (premenopausal women have an advantage because of their menstrual cycle) Excessive absorption of IRON from both food and supplements can lead to:
  • Bronze skin pigmentation
  • Arthritis
  • Cirrhosis of the liver
  • Diabetes
  • Heart disorders
Sources of iron:
  • Eggs
  • Fish
  • Liver
  • Meat
  • Poultry
  • Leafy greens
  • Whole grains
  • Avocado
  • Beets
  • Blackstrap molasses
  • Brewer’s yeast
  • Dates
  • Kidney and lima beans
  • Lentils
  • Peaches
  • Pears
  • Dried prunes
  • Pumpkin
  • Raisins
  • Rice
  • Wheat bran
  • Sesame

There are two different forms of iron: HEME and NON-HEME sources.  HEME- comes from animal sources and are most absorbable.  NON-HEME come from plant sources of iron.

**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Phosphorus

3/25/2018

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Phosphorus is the 6th most abundant element after calcium in the human body, making up 1% of the total body weight and is present in every cell of the body.  85% of the phosphorus is found in the bones and teeth.  Phosphorous is needed for:
  • Blood clotting
  • Bone and tooth formation
  • Cell growth
  • Contraction of the heart muscle
  • Normal heart rhythm
  • Kidney function
It also assists the body in the utilization of vitamins and the conversion of food to energy.
An appropriate balance of MAGNESIUM, CALCIUM and PHOSPHORUS should be maintained at all times as phosphorus and calcium compete for absorption in the intestines.
Deficiency of phosphorus are extremly rare, but symptoms include:
  • Anxiety
  • Bone pain
  • Fatigue
  • Irregular breathing
  • Irritability
  • Numbness
  • Skin sensitivity
  • Trembling
  • Weakness
  • Weight changes

Phosphorus is found in most foods, especially cooked food and sodas. The typical all american diet consumes a lot of soda which provides too much phosphorus and not enough calcium which leads to the reduction of calcium storage in the body explaining why so many people are calcium deficient. 
​
While most people are getting their phosphorus intake from sodas, other foods that also contain phosphorus are:

  • Asparagus
  • Bran
  • Brewer’s yeat
  • Corn
  • Dairy products
  • Eggs
  • Fish
  • Dried fruit
  • Garlic
  • Legumes
  • Nuts
  • Sesame
  • Sunflower
  • Pumpkin seeds
  • Meats
  • Poultry
  • Salmon
  • Whole grain
 
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Potassium

3/24/2018

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Potassium is a significant body mineral important to both cellular and electrical function of the body.  It is one of the main blood minerals called: electrolytes (the others: sodium and chloride) which means that it carries a tiny electrical charge through the body. 
It is important for a healthy NERVOUS SYSTEM and a regular HEART RHYTHM.
It also:
Helps prevent stroke
  • Aids in proper muscle contraction
  • Important for chemical reactions within the cells
  • Aids in maintaining stable blood pressure
  • Aids in transmitting electrochemical impulses
  • Regulates the transfer of nutrients through cell membranes
Works with sodium to control body’s water balance.
A high intake of potassium protects several body systems:
  • Cardiovascular system
  • Kidneys
  • Bones
The potassium in fruit and vegetables contains organic salts such as malate and citrate which neutralize the acid urine that can cause kidney stones.
Signs of deficiency include:

  • Dry skin
  • Acne
  • Chills
  • Cognitive impairment
  • Constipation
  • Depression
  • Diarrhea
  • Diminished reflex function
  • Edema
  • Nervousness
  • Insatiable thirst
  • Fluctuations in heartbeat
  • Glucose intolerance
  • Growth impairment
  • High cholesterol levels
  • Insomnia
  • Low blood pressure
  • Muscular fatigue and weakness
  • Nausea
  • Vomiting
  • Periodic headaches
  • Proteinuria (protein in the urine)
  • Respiratory distress
  • Salt retention
Most people automatically think bananas when they think potassium, but there are many foods that contain this mineral. Sources:
  • Fish
  • Fruit
  • Legumes
  • Meat
  • Poultry
  • Vegetables
  • Whole grains

High amounts are found in:

  • Apricots
  • Avocados
  • Bananas
  • Lima beans
  • Blackstrap molasses
  • Brewer’s yeast
  • Brown rice
  • Dates
  • Figs
  • Dried fruit
  • Garlic
  • Nuts
  • Winter squash
  • Yams

 Caffeine reduces potassium absorption.
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**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Sodium

3/23/2018

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Sodium has received a bad reputation since the rise in cholesterol.  But our bodies do need some amount of sodium in the body as it is the primary positive ion found the blood and body fluids and is found in every cell in the body.  It is necessary for maintaining proper pH balance in the blood and is needed for stomach, nerve and muscle function.  Although deficiency is rare, it can happen and is most likely to affect people who take diuretics for high blood pressure especially if they simultaneously adhere to a low sodium diet.
Some experts say 20% of elderly people who take diuretics may be deficient in SODIUM
In cases like fibromyalgia, studies show moderate amounts of sodium are needed in natural SEA SALT form. Sea salt is the most natural form of sodium and when choosing a salt to add to your food, this is the best choice
Deficiency symptoms include:

  • Abdominal cramps
  • Anorexia
  • Confusion
  • Dehydration
  • Depression
  • Dizziness
  • Fatigue
  • Flatulence
  • Hallucinations
  • Headaches
  • Heart palpitations
  • Impaired sense of taste
  • Lethargy
  • Low blood pressure
  • Memory impairment
  • Muscular weakness
  • Nausea
  • Vomiting

Excessive intake can result in:
  • Edema
  • High blood pressure
  • Potassium deficiency
  • Liver and kidney disease
Virtually ALL FOODS CONTAIN Sodium.
A proper balance of sodium and potassium is necessary for good health.
If you sweat excessively you will need to replenish sodium intake.   

**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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Magnesium

3/22/2018

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Magnesium is an important essential macro-mineral that only makes up 0.05% of our body weight but is involved in several hundred enzymatic reactions which contribute to many bodily functions. 
  • It is vital in enzyme activity especially energy production.
  • Assist in calcium and potassium uptake
  • Necessary to prevent calcification of soft tissues
  • Protects the arterial linings from stress caused by sudden blood pressure changes
  • Plays role in formation of bone
  • Important for carbohydrate and mineral metabolism
Deficiency interferes with the transmission of nerve and muscle impulses causing symptoms of irritability and nervousness.  Other symptoms of deficiencies include:

  • Confusion
  • Insomnia
  • Poor digestion
  • Rapid heartbeat
  • Seizures and tantrums
  • Synonymous with diabetes
  • Root cause of cardiovascular disease
  • Fetal cardiac arrhythmia
  • Hypertension, sudden cardiac arrest
  • Asthma
  • Chronic fatigue
  • Chronic pain syndrome
  • Depression
  • Insomnia
  • IBS

Sources:

  • Dairy
  • Fish
  • Meat
  • Seafood
  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Black-eyed peas
  • Blackstrap molasses
  • Brown rice
  • Cantaloupe
  • Figs
  • Garlic
  • Grapefruit
  • Green leafy vegetables
  • Lemons
  • Nuts
  • Peaches

Consumption of alcohol, use of diuretics, diarrhea, the presence of fluoride and high levels of zinc and vitamin D all increase the need for magnesium. 
​
Consumption of fats, calcium and D and proteins decrease magnesium absorption as do foods high in OXALIC ADID- such as almonds, chard, cocoa, rhubarb, spinach and tea.

**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
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    Author

    I'm Elizabeth and I love cooking! When my son was faced with many different food allergies, cooking became very challenging.  Now I like to educate people about what they are putting in their mouth as well as inspire others that cooking healthy allergen friendly foods are easy and delicious. For recipes, visit my Instagram account @holisticmommabear

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