Health and Fitness Hints

Iodine (I2) is a trace mineral that converts in the body or is present in foods as iodide (I-) and other nonelemental forms. The major role of this mineral is the healthy development and functioning of the thyroid gland and the synthesis of thyroxin (T4), a hormone produced by the thyroid gland. The body contains approximately a total of 25 mg.

Iodide is easily absorbed along the gastrointestinal tract and is then transported through blood and from here distributed into the extracellular compartments throughout the body More than three quarters of the iodide in the human body is found in the thyroid gland. When intake is insufficient the thyroid gland enlarges in an attempt to take up more iodide. The kidneys are main route of excretion but also occur through feces and sweat.

Iodide plays a very important role in the regulation of the body’s energy production, rate of metabolism, growth and development, the condition of skin, nails, hair, the conversion of pro vitamin A (carotene) into vitamin A and mRNA and protein synthesis. Iodide is also needed to prevent metabolic malfunction of fat that allows cholesterol to build on the walls of arteries instead of been used or removed.

The RDA estimated for iodide is 150 µg/day and the approximate minimum for preventing the development of goiter is 50 µg/day. Sodium iodide is used to prevent or treat iodine deficiency for those in need. Iodine treatment is beneficial in cases of cretinism due congenital hypothyroidism. Reversal for many of the impairment symptoms in mental and physical development is possible if treatment with iodine begins soon after birth.

Iodine toxicity can occur when excessive amounts are consumed that results in toxic goiter and inhibition of thyroid hormone synthesis. This can be the case with people that consume a lot of seaweed. Seaweed can contain as much as 1.1% iodine by weight. This amount can add up to 140 times the Recommended Daily Allowance. Upper level of 1 mg/day is based on such an affect.

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Molybdenum is an essential trace mineral in human nutrition. The body needs molybdenum for normal growth and for health. Molybdenum is mostly notable for interacting with copper and iron. High intakes will inhibit the absorption of copper causing a condition known as molybdenosis and in turn, high intake of copper in the diet will antagonize molybdenum.

The active biological form of molybdenum is known as the molybdenum cofactor and it is the principal form in the diet. Molybdenum deficiency is rare in people that consume a normal diet. Besides diet hard tap water could as well provide molybdenum. Molybdenum is also obtainable as a supplement.

This trace mineral is found in several tissues in the body and is required for the activity of several enzymes that are involved in catabolism, including that of sulfur amino acids. Xanthine dehydrogenase and xanthine oxidase are such enzymes that require molybdenum. Molybdenum also is needed to convert purine to uric acid. Increase acid levels can potentially trigger gout.

Although molybdenum deficiency is uncommon symptoms in individuals with total parenteral nutrition exhibit signs and symptoms that include night blindness, increased respiration rate, confusion and increased heart rate. Deficiency of the molybdenum cofactor usually results in premature death in early childhood and is inherited as an autosomal recessive trait. Molybdenum-containing compounds are used as copper depletion therapy for the treatment of Wilson disease and for its anticarcinogenic activity in metastatic cancers.

Good dietary sources of this mineral include milk and milk products, liver, beans and nuts and green leafy vegetables. The Recommended Dietary Allowance (RDA) for this mineral is 45µg/day. Upper levels are estimated at 2mg/day. Individuals that are unable to get enough molybdenum in their regular diet or need more molybdenum, molybdenum supplements may be necessary in multivitamin/mineral products.

Those with gout should exercise caution in the use of supplementation with doses above the RDA amounts. Non-dietary forms of molybdenum are being developed as experimental drugs for the treatment of cancer.

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Manganese is a trace mineral that plays an important role as a cofactor in the activation of numerous enzymes including superoxide dismutase, an antioxidant enzyme and pyruvate carboxylase, a carbohydrate metabolism enzyme. This mineral also aids the utilization of the vitamins ascorbic acid, biotin, thiamine and choline.

Manganese it participates as a catalyst in the synthesis of cholesterol and fatty acids. It nourishes the nerves and brain and maintains the production of sex hormones. This mineral is also important in the formation of urea and possibly that of blood.

Manganese is absorbed poorly and most of the absorption takes place in the intestinal tract. It is mostly concentrated in the bones, pancreas and liver. Excretion occurs through the feces and it is combined in the bile. High intakes of calcium will further depress the poor rate of absorption of manganese.

There are not reported cases of deficiency in humans and the need for this element is low. The adequate intake for manganese is 2 mg/day for adults and the average intake from a diet that includes good manganese rich food sources will adequately cover these needs.

Dietary or oral toxicity is extremely rare. However toxicity has been seen in individuals in manganese mines exposed to manganese dust. Upper level for this mineral is 11mg/day. Toxicity symptoms include violence, hallucinations, weakness, muscle control impairment, extreme irritability and psychiatric problems.

Before using manganese as a dietary supplement it is important to consult your health care provider. As with everything else it is important that you receive the right amounts of vitamins and minerals for the right reasons.

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