Better Bodies In Training

Vit A comes in two forms: preformed Vit A (retinol) and pro-formed Vit A (carotene). Retinol is found only in foods of animals orgin while Carotene is provided by foods of both plants and animal orgin) Dr. Mindell.

Benefits:

counteract night blindness and weak eyesight
aid in the treatment of many eye disorders
build resistance to respiratory infections
aid in the proper function of the immune systme
shorten the duration of diseases

Deficiency

can lead to night blindness.

Toxicity

Doses in excess of 50,000 IU can produce toxicity in adults; Carotene dosages in excess of 34,000 IU daily can cause yellowing of the skin. Symptions of toxicity includes:
- hair loss, nausea, vomiting, diarrhea;
- scaly skin, blurred vision, rashes,
- bone pain, irregular menses, fatigue,
- headaches and liver enlargement

Vitamin A is found naturally in many foods:

Fish Liver Oil (best Natural Source)
Meats (liver, beef, pork, chicken, turkey, fish)
Vegetables (carrots,broccoli leaf, kale, spinach, leafy vegetables, pumpkin,collard greens, winter squash, sweet potatoes any dark green and yellow veggies)
Fruits (any yellow fruit-cantaloupe melon, apricot, papaya, mango)

Recommended Dosages:

Retinol = 5000 IU for Men; 4000 IU for Women
Carotene = 10,000-15,000 IU (Dr. Mindell)

Published in Fat Soluble

27 comments

Wednesday, 26 August 2009 22:00

Calcium

Written by Chris

What is Calcium?

Calcium is said to be the most abundant mineral in the body. Calcium is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system.

How much Calcium should I take?

RDA for Calcium (source)

Age	Calcium (milligrams)
0-6 months	210
7-12 months	270
1-3 years	500
4-8 years	800
9-13 years	1300
14-18 years	1300
19-50 years	1000
51 plus	1200

What are the best sources of calcium?

Milk, yogurt, and cheese are rich sources of calcium. Nondairy sources include:

vegetables, (i.e., kale, and broccoli)
grains that are fortified;
other foods fortified with calcium (fruit juices and drinks, tofu, and cereals)

What is calcium deficiency?

Without an adequate, constant supply of calcium the bones become weaker and develop tiny holes. These “porous bones” lead to osteoporosis, or the premature from of osteoporosis called osteopenia. Having either disease increases the risk of fractures in the hip, spine, wrist, pelvis and ribs (source).

What is calcium toxicity?

“Toxicity from calcium is not common because the gastrointestinal tract normally limits the amount of calcium absorbed. Therefore, short-term intake of large amounts of calcium does not generally produce any ill effects aside from constipation and an increased risk of kidney stones”.. . “Very high levels of calcium can result in appetite loss, nausea , vomiting, abdominal pain, confusion, seizures, and even coma” (source).

Published in Minerals

45 comments

Wednesday, 26 August 2009 21:59

Iron

Written by Chris

What is Iron?

Iron is an important mineral. It is needed to help our red blood cells deliver oxygen to the rest of the body. Some of the major funtions of iron are:

Transport and storage of oxygen.
Aid in energy production and cell diffusion.
Helps the immune and central nervous systems.

What are the best dietary sources for iron?

The dietary sources for iron are vast and varied. Here is a list in order of importance.

liver,
organ meats,
other meat products ( especially chicken and eggs),
fish,
green leafy vegetables,
whole-grain breads and cereals,
nuts,
many dried beans

What is the USDA RDA for Iron?

The U.S. Recommended Daily Allowance (RDA) of iron is 10 milligrams for men and 15 milligrams for women.

What is Iron Deficiency?

Iron Deficiency occurs when there are low levels of iron in the body, aka. anemia. When a person is anemic, their blood contains low levels of oxygen.

How do I know if I have iron deficiency?

Some of the most common symptoms of iron deficiency are:

Fatigue
Weakness
Rapid heartbeat
Fainting
Susceptibility to infection, and
Swelling of the tongue

Can I have too much iron in my diet?

Yes, it is possible to have too much iron in your body. This is known as Haemochromatosis. Consumption of too much iron can lead to liver and/or heart damage

Symptoms of Haemochromatosis are lethargy and fatigue.

Published in Minerals

22 comments

Wednesday, 26 August 2009 21:58

What are minerals?

Written by Chris

What are the minerals:

Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Zinc

Minerals are divided into two groups:

macro minerals: (calcium, chloride, magnesium, phosporus, potassium, sodium, sulfur)
trace minerals: (cobalt, copper, fluoride, iodine, selenium, and zinc)

Macro minerals are those minerals that are needed in amounts from 100 mg to 1 gram, while trace minerals are those that are needed in trace, small amounts.

Published in Minerals

12 comments

Wednesday, 26 August 2009 21:57

Vitamin Deficiency

Written by Chris

What are vitamin deficiencies?

Vitamin deficiency is simple where the body does not/is not getting enough of the recommended daily doses. Because human bodies do not store most vitamins, humans must consume them regularly to avoid deficiency.

Are there different kinds of deficiencies?

“Deficiencies of vitamins are classified as either primary or secondary. A primary deficiency occurs when an organism does not get enough of the vitamin in its food. A secondary deficiency may be due to an underlying disorder that prevents or limits the absorption or use of the vitamin, due to a “lifestyle factor”, such as smoking, excessive alcohol consumption, or the use of medications that interfere with the absorption or use of the vitamin” (source)

How can Humans Avoid Vitamin Deficiencies?

Eating a varied and balance diet full of fruits and vegetables is one of the best and sure-fire ways of avoiding primary deficiency. Changing (either eliminating or reducing) certain risky lifestyle factors will decrease the chance of developing secondary deficiency. Finally, taking a daily multi-vitamin to compensate for an unbalance diet and certain lifestyle factors will help as well.

Published in Vitamins

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