Health and Fitness Hints

Selenium is a vital and essential mineral found in minute amounts in the body. The significance of this mineral in human nutrition became evident in late 1980s and its biological roles are many and diverse including growth, metabolism and normal development. It is a natural antioxidant and by delaying oxidation of polyunsaturated acids it preserves elasticity of tissue. Its content in foods depends upon its presence in the soil, for plant products, and in animal products upon the levels of selenium available in their feed.

Selenium enters the body in two major ionic forms, bound to derivatives of the amino acids cysteine and methionine - selenomethionine derived from plants and selenocysteine derived from animals. Bioavailability is high and 50 to 100% of selenium in the diet is absorbed. No mechanism appears to control its absorption and for this reason it has potential for toxicity. The liver and kidneys contain as much as five times the selenium as do muscles or other tissues.

Selenium balance in the body is achieved be excretion in the urine and feces however excretion in the face sit may indicate improper absorption. To day the most understood roles of this mineral are hat of a cofactor of the enzyme glutathione peroxidase and in thyroid hormone metabolism. As a cofactor for glutathione peroxidase selenium is vital in protecting the health of the heart cells and aid immune function. It works close with vitamin E in some of its metabolic actions and spares some of the body’s needs for vitamin E by reducing peroxide load in cells.

Selenium has the ability to reduce free radical production and prevent alteration in DNA and adequate intake of this mineral may be important in preventing cancer. Studies have shown significant reduction in the development of cancers such as colon, rectal, prostate and lungs. A new study is on its way, using vitamin E 400 IU and selenium supplements 200µg as part of the protocol for the protection against prostate cancer. These are excellent news for men’s health. The RDA for selenium is 55µg/day for adult men and women.

Symptoms of deficiency of the mineral in humans are muscle wasting, muscle pain, cardiomyopathy, keshan’s disease, accumulation of acid peroxides in the heart and kidney problems.
Deficiencies of this mineral are rare. The inclusion of foods in the diet of animal products as a good source of selenium is organ meat, meat, fish, eggs, and shellfish. Grains and nuts (especially Brazil nuts) and plants grown in soils that contain selenium are good plant sources.

Excess selenium can be toxic. Upper level for selenium is 400µg/day. Symptoms of selenium toxicity are hair loss, high blood concentration. Intakes of 1 to 3 mg for many months results in a garlicky odor of the breath, fatigue, diarrhea, skin rashes and even cirrhosis of the liver. It is important that you always seek the advice of you health care provider before you take supplements especially if you are taking prescription medication.

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Chromium is an essential trace mineral distributed widely through out the food in our diet. It is an important mineral for the proper metabolism of lipids and carbohydrates that in turn may help prevent type 2 and gestational diabetes. This mineral may also involve in the synthesis of protein with its binding action with RNA molecules. Up to 10% only is absorbed from food. It is mostly concentrated in the bones, liver, kidneys, spleen and tastes and with smaller amounts in the brain, lungs and heart.

Chromium is transported in the blood by transferrin an iron-binding protein. Concentration in human tissues is very low and the amount stored in the body decreases with age. Excretion of chromium occurs through urine and small amounts in the feces. The most well known function of this mineral is the maintenance of glucose uptake in to cells and enhances insulin action. It also aids the conversion of glucose in to fat. It may inhibit aortic plaque. Infants suffering from Kwashiorkor can benefit from oral administration

There is no Recommended Dietary Allowance for chromium but, based on the amount typically found in balance diets an adequate intake is 35 µg for men and 25µg/day for women. Intakes of less than 20µg/day it may detrimental to individuals that have marginally elevated blood glucose. Even a slight chromium deficiency can have very serious effects on the body. Lack of chromium in the soil where food grows and consumption of refined carbohydrates are contributing factor of deficiency in some individuals. Regular use of vitamin and/or mineral supplements can meet any shortfall.

Chromium is widely distributed in foods but in very small quantities. The most reliable sources are whole grains, organ meats, broccoli, nuts and legumes. Concentration of this mineral in foods it directly related to the amounts in the local soil. There is not known chromium toxicity from foods. It has been reported however in industrial settings where people are exposed to it and from chromium waste sites to suffer lung damage.

Poisoning from consuming large amounts can cause stomach ulcers, kidney problems, liver damage and even death. There are a few reports of adverse reactions particularly with use of chromium picolinate. Chromium picolinate a popular form of dietary supplement may lead to production of hydroxyl radicals. Those with hypoglycemia should exercise caution in the use of chromium supplements. Chromium (Cr3+) is an essential mineral while (Cr2+) and (Cr6+) are toxic.

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Copper is a trace mineral that is found in all living organisms from bacteria to humans and it is an essential element. It plays a variety of important roles in the body, including assisting in the formation of hemoglobin, aiding in iron metabolism, contributing to the activity of many enzymes in the build up and break down of body tissues, aiding in the conversion of the amino acid tyrosine in to the pigment that colors hair and skin, participating in the conversion of dopamine to norepinephrine.

This trace mineral is also required for the production of the protective sheaths of myelin that surrounds nerve fibers. It is also necessary for the production RNA and the production of elastin, working together with vitamin C, an important component for all muscle fibers. Additionally, copper is necessary for bone formation and maintenance and participates in the function of the immune system and white and red cell maturation.

Approximately 15 to 75% of dietary cooper ingested is absorbed primarily in the stomach and duodenum. It is transported from the intestine first to the liver and kidneys and then from there to other organs. Little of this trace mineral is stored in the body and the highest concentrations are found in the liver, brain kidneys and heart. Muscles and bones have lower concentrations however because of their mass contain more than 50% of total copper in the body. The balance of copper in the body is maintained by excretion in the bile and feces and very little through urine.

Although copper deficiency is relatively unknown among those with greatest risk are preterm infants, children with iron-deficiency anemia and kidney patients undergoing dialysis. The estimated RDA for this mineral is 0.9 mg/day for adult men and women.
Like other essential trace minerals can be toxic when it is present in cells and tissues in excess. Based on the risk for liver damage the upper level for copper is 10 mg/day.

An inherited copper related disease, Wilson’s disease, results in accumulation of copper in the brain kidneys and eye cornea. It is difficult to diagnose and while it is present at birth usually detected later in childhood or adulthood. Symptoms include kidney problems and neurological and psychiatric disorders and premature death. If the condition is diagnosed and treated early, with copper binding agents, treatment can reduce both physical and mental degeneration.

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