Lifestyle Choices

1. Iron helps form haemoglobin, the oxygen carrying red pigment in your blood. It also aids protein metabolism and is essential for brain development and growth. It is found in meat, seafood, poultry, whole grains, beans, peas and dark-green leafy vegetables like spinach.

Ninety per cent of all iron used is recycled because it is so well conserved in the body. This means that you don’t have to keep replacing it all the time. This, of course, calls into question the widespread use of iron supplementation. Iron overload (hemochromatosis) is the most common inherited disease. When excess iron is present, the body’s immune system becomes severely compromised. Vitamin E helps protect against iron-generated free radical damage. So a high-quality antioxidant would be beneficial for balance if you have excess iron levels.

2. Zinc is involved in cell growth, bolsters the immune system and helps in the healing processes of the body, especially wound healing. It aids testosterone production and sperm formation; without zinc male fertility can be a problem. Main sources are meat, eggs, oysters, seafood, liver, nuts, beans, miso, pumpkin and sunflower seeds, wheatgerm and whole-grain products.

The only known function of iodine is that it aids in the formation of thyroid hormones, which help regulate cell activities. It is found mainly in clams, lobsters, shellfish and seafood, plants grown near the sea and foods with iodine added (iodised) salt.

3. Selenium is the major mineral antioxidant and is required for many processes in the body. Vitamin E and selenium reinforce one another and can make up for one another if one is deficient. Selenium works well to help sun-damaged skin. Research also shows it can possibly help prevent viruses attacking the heart and lowers the risk of many cancers. Selenium is found in shellfish and meat as well as whole grains, but soils are often deficient in selenium, and the sulphur content in many fertilisers can also inhibit plant absorption.

Selenium should be taken every day as an aid to fight oxidative free radicals that cause premature aging and stress. Low levels of selenium are also associated with mood disorders, degenerative diseases, thyroid problems, psychiatric disorders, poor immune functions and skin conditions.

4. Copper helps promote bone growth and maintains the health of nerve tissue. Iron, copper and cobalt work closely together in the production and maturation of red blood cells. It is found in beef, liver, seafood, nuts, dry roasted cashews, dried beans and sunflower seeds.

5. Manganese helps proper formation of bone and cartilage. It assists normal carbohydrate and glucose metabolism, helps nourish the nerves and brain and is important for a healthy reproductive system and thyroid glands. It is available from whole-grain cereals, egg yolks, nuts, seeds, tea and green vegetables.

6. Fluoride is said to increase deposits of calcium, therefore increasing bone and teeth strength, and it protects against tooth-enamel decay. This is why it is added to tap water. However, the long-term effects of this are under question. It is found in fish, seafood, cheese, meat and tea.

7. Chromium is a very important mineral that helps stimulate the metabolism of glucose, insulin, fatty acids, cholesterol and proteins. It is known to help reduce cholesterol and body fat and increase lean muscle mass. During the processing of foods up to 70 per cent of chromium may be lost, making it a mineral that is frequently deficient in Western diets. The main food sources are whole-grain foods, shellfish, wheatgerm and broccoli.

8. Molybdenum assists in enzyme processes and the metabolism of wastes. High levels of molybdenum may lead to copper deficiency. The levels of molybdenum in food vary dramatically depending on where the food is grown. It is found in meat, legumes, milk, dark-green leafy vegetables, beans and grains. It would be rare to supplement molybdenum.

9. Cobalt is integral in the formation of B12. Along with copper and iron it is responsible for production and maturation of red blood cells, and it is involved in the functioning of all cells. You can obtain it from animal foods, organ meats, oysters, clams and poultry.

As mentioned before, although each of the essential vitamins and minerals required by the body are important on their own, more often than not these substances co-exist and depend on other nutrients to fulfil their function. Many of them work hand in hand with others or in certain teams for very specific metabolic functions. In the box below are some examples of nutrients working together. It is important to note that the Recommended Daily Intake (RDI) for vitamins and minerals is listed on the bottom of the DRC (see page 85). Regulators are interested in preventing deficiencies, not in providing guidelines for optimum health.

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