Food Sources

In addition, because molybdenum is a cofactor of the enzyme aldehyde dehydrogenase, it probably plays a role in nervous system metabolism, specifically metabolism of the nervous system messaging molecules such as serotonin and melatonin. Molybdenum is also needed to form unique proteins called amidoxine reducing component proteins. Without molybdenum, the body cannot break down certain amino acids.

The total body content of molybdenum in the average adult is approximately 10 mg, with 60% in the skeleton and 20% in the liver. Molybdenum is an essential cofactor in several enzyme systems that are important for metabolism, detoxification, and excretion of potentially harmful compounds.

What foods offer Molybdenum in the diet?

Excellent sources of molybdenum include lentils, dried peas, lima beans, kidney beans, soybeans, black beans, pinto beans, garbanzo beans, oats, tomatoes, romaine lettuce, cucumbers, and celery. Very good sources of molybdenum include barley, eggs, carrots, bell peppers, and fennel. Good sources of molybdenum include yogurt, peanuts, sesame seeds, walnuts, green peas, almonds, and cod. Though it may be a little difficult to find in retail stores, molybdenum is sold online as a single-ingredient supplement. It is available in a variety of forms, including capsules, tablets, and liquid. Molybdenum may be combined with other trace minerals and may be included in daily multivitamin formulas.

Health Benefits of Molybdenum

Discussed below are the health benefits offered by Molybdenum:

1. Protect cells

Antioxidants assist cell protection and prevent cell accumulation for aging and other chronic conditions. It activates those enzymes in the body which has significant antioxidant role. In the body, these components react with free radicals which diminish cell function by destroying cells completely. Too much presence of free radicals in humans results severe chronic conditions such as cancer. Molybdenum has antioxidants which neutralize free radicals preventing from damaging healthy cells.

2. Combat metabolic ailments

Metabolism is all chemical reactions which occur in human body. It produces energy required for energy maintaining cells or microorganisms alive. It is responsible for breakdown of molecules for obtain energy.  Body relied on metabolism for formation of energy. The chemical element has exemplary metabolic interaction properties. Chemical and metallic tendencies of Molybdenum acts as organic catalyst which encourages chain reactions. It helps to produce energy. The process of oxygen transfers promote to great extent due to chain reactions. The enzymes in body contain molybdenum. Sulfide oxidase is the most important one. It has a significant metabolic role in the body. It is due to metallic or chemical characteristics of trace mineral.

3. Prevent cancer

Cancer affects cells that are basic building blocks of the body. Typically, body forms new cells and needs to replace old and damaged cells. The change in this cycle is a sign of cancer. At these times, new cells develop when body does not require them. The old and damaged cells live for long time. Molybdenum is a trace mineral which is an essential component found in soil preventing cancer growth agents called nitrosamines and green foods. Study was conducted for determining various causes of cancer types showed that insufficient level of molybdenum in soil is the major cause for cancer. Considered that in the absence of molybdenum in soil affect plant growth. Nitrosamine is an enzyme found in plants which grows abundantly if molybdenum is not sufficient. It promotes nitrosamine cells development. Other study shows molybdenum positively correlates when comes to female mortality associated to pancreatic and esophageal cancer.

4. Remove waste

Elimination of waste or excretory system is a set of organs eliminating waste products from the body. The cells in body break down proteins, they produce waste including urea. It is a chemical compound which contains nitrogen, carbon, oxygen and hydrogen. As cells disintegrate carbohydrates, they produce water or carbon dioxide as waste products. There are various systems in body which are responsible for excretion. Kidneys are regarded as the most essential ones. So when kidneys or other organs to perform effective functions, waste products keeps building up in the body. Unhealthy activities to endanger human life.

Molybdenum activates urinary system which assists in elimination of urea, water and other waste products from the body in form of urine. Literally, it promotes other excretory organs such as pores and skin to eliminate unwanted waste in form of sweat. It excellently removes nitrogen waste from body through formation of uric acid. It is responsible to metabolize drugs in system. This assist body to utilize all useful elements by pushing out unwanted compounds in form of urine.

5. Prevent anemia

Anemia is the condition where blood contains inadequate amount of red blood cells. Usually, it is an inappropriate proportion of hemoglobin available in red blood cells. Hemoglobin is a protein rich in iron responsible for red color of blood. Iron rich protein supports red blood cells in delivering oxygen from lungs to other body parts. Ill effects of anemia include weakness and tiredness. It shows other symptoms such as dizziness, shortness of breath and headaches.

Molybdenum helps this condition by supporting immune system. It promotes immune system to combat this disease. If left untreated, it leads to formation of other autoimmune diseases by disrupting body’s ability to counteract bacteria and toxins. It mobilizes iron found in human system. Anemia is a common ailment marked by inadequate supply of healthy red blood cells which are crucial as they are needed to deliver oxygen to rest of the body. It interacts with vitamin B2 or riboflavin of the body to infuse hemoglobin and iron. This activity contributes to healthy development of enough red blood cells.

6. Control inflammatory & autoimmune diseases

Autoimmune problems have effect on any body parts including nervous system, skin, heart, joints and tissues with digestive, respiratory and excretory systems. Autoimmune disease shows a typical sigh such as inflammation and infection. These symptoms accelerate redness, pain, high temperature and swelling. An autoimmune disease impacts on the type of condition. If sickness impacts joints, as in rheumatoid arthritis, it might experience loss of function, joint stiffness and pain. It affects thyroid, Grave’s sickness or thyroiditis, it is able to cause muscle aches, tiredness and weight loss. In the case of systemic sclerosis/scleroderma, vitiligo and systemic lupus erythematosus, it forms rashes and blisters. When something threatening or damaging attacks body, there is natural biological and automatic response to respond it. But to counteract these autoimmune and inflammatory diseases, minerals such as molybdenum is required for human body. Tetrathiomolybdate is a form of molybdenum which possesses four sulfur atoms. These components lower copper levels in body. It has been proven to be effective for treating fibrotic, autoimmune and inflammatory diseases. It restrain formation of pulmonary or liver fibrotic. Such restriction prevents liver damage from acetaminophen and lowers heart damage from doxorubicin which is an antibiotic.

7. Treat asthmatic allergies

Asthma is a disease affecting airways responsible for delivering oxygen to and from lungs. Patients with this condition are regarded to be asthmatic. Cause of asthma is unclear because some people experience the disease but others don’t though living in same environment. Asthma is a result of some allergy triggered by any stimulant. Its causes include mold spores, pollen, dust mites, pet dander, common cold or cockroach waste. Molybdenum possesses detoxifying sulfites with ability to ease risks involved with sulfite triggered asthma.

Initial reaction of body against harmful chemicals is activated by an enzyme called sulfite oxidase. Molybdenum promotes production or discharge of sulfite oxidase. This activity lowers lethal chemical effects of germs when it interacts with body. This refers that when body does not have sufficient amounts of molybdenum, sulfite oxidase ceases for functioning properly.

It is also responsible for proper functioning of sulfite oxidase. Breaking down sulfite found in system is the basic goals. This mineral is able to transform sulfite into sulfate which isn’t toxic to the body anyway.

8. Detoxifies body

Detoxification means purifying body from toxins. It is an effective treatment as an alternative to medicine. Diseases are caused due to the toxins buildup in the body. So excluding these toxins and keeping toxins away are the fundamental parts of detoxification process. Detoxification is found to be helpful for people with diabetes, hypertension, asthma, joint pain, migraines, coronary illness, low glucose levels, elevated cholesterol and emotional instability. Promote an intake of molybdenum to lower toxic and bacterial responses. These responses are the cause for inflammatory symptoms. Molybdenum helps to minimize adverse effects of these symptoms. This mineral has a major role in arranging aldehyde oxidase. Aldehyde oxidase is able to detoxify acetaldehyde that is discharged by liquor and yeast digestion.

Acetaldehyde is a harmful substance leading to formation of tumors especially liver and kidneys. It lowers Vitamin B level in the body. Add molybdenum to the diet for eliminating harmful substances found in drinks and food we consume.

9. Cofactor for multiple enzymes

Molybdenum acts as a cofactor for various enzymes which speeds up vital compound changes. These changes are needed for well-known carbon, nitrogen cycles and sulfur of the body. Presence of molybdenum is required for enzymes including sulfite oxidase, xanthine oxidase and aldehyde oxidase. Xanthine oxidase is found in liver in human body. When liver becomes subjected to damage or harm, Xanthine oxidase is discharged in blood. This contaminates blood stream. In excessive quantity, it points out severe liver problems. It helps to maintain level of xanthine oxidase.

Sulfite oxidase is associated to neurological health. Inadequate sulfite oxidase levels results extreme nervous system issues. This expands mental hindrances or constricted development of cerebrum. It is required for healthy formation of sulfite oxidase in the body.

10. Offer nutrition

Sulfur is a component of colossal significance to well-being. Hence diet does not contain optimal level of sulfur amino acids. Sulfur assists body to eliminate various contaminants. Mineral promotes sulfur levels for preventing cancer formation and enhance cell reinforcement. Molybdenum has a significant role in healthy structuring of connective tissues. The basic function of Molybdenum sulfite oxidase is converting sulfite into sulfate. It supports liver detoxification. Cell reinforcement and tissue improvement are the two important functions of sulfur. Presence of molybdenum in the body promotes sulfur for achieving that in most efficient manner.

What are the intake recommendations?

The Food and Nutrition Board of the National Academy of Sciences established Dietary Reference Intakes for molybdenum. The recommendations for infants under one year are adequate intake levels. Pregnant and lactating women should take in 50 mg per day. Men and women 19 years and older should take in 45 mcg per day, while teens between the ages of 14 and 18 years should take in 43 mcg per day. Children between the ages of 9 and 13 years should take in 34 mcg per day, while children between the ages of 4 and 8 years should take in 22 mcg per day. Children between the ages of one and three years should take in 17 mcg per day. Infants between the ages of 6 and 12 months should take in 3 mcg per day, while infants from birth to 6 months should take in 2 mcg per day.

There are also upper intake levels for molybdenum. Pregnant or lactating women over 19 years should not take in more than 2,000 mcg per day, while pregnant or lactating women under 19 years should not take in more than 1,700 mcg per day. Men and women who are 19 years or older should take in no more than 2,000 mcg per day, while teens between the ages of 14 and 18 should take in no more than 1,700 mcg per day. Children between the ages of 9 and 13 years should take in no more than 1,000 mcg per day, while children between the ages of 4 and 8 should take in no more than 600 mcg per day. Children between the ages of one and three years should take in no more than 300 mcg per day. There is no established limit for infants under 12 months.

What happens with too much or too little consumption of Molybdenum?

Because of molybdenum’s widespread availability in the human diet, a deficiency is somewhat unlikely. However, people receiving intravenous (IV) feedings for several months are at risk. In contrast, molybdenum is fairly nontoxic. Molybdenum is involved in the breakdown of purines to a waste product called uric acid. Uric acid is removed from the body in urine, and theoretically there is a greater risk for developing kidney stones formed by excessive uric acid. Excessive uric acid production may also increase the risk of developing gout, which is characterized by recurrent inflammation of joint regions and deposition of uric acid in those areas.

References:

https://www.jenreviews.com/molybdenum/

Iron is essential for human life. It is at the core of hemoglobin, which transports oxygen to the body via red blood cells. Deficiency of iron eventually leads to anemia, which means a low red blood count. Iron deficiency and anemia can lead to fatigue, exercise intolerance, decreased immunity, adverse outcomes during pregnancy, and a whole host of other problems that are still being studied.

In populations with adequate food intake, menstruating, pregnant, and lactating women are at the highest risk for iron deficiency, along with small children. In populations with inadequate access to food, iron deficiency is common.

On the other hand, excessive amounts of iron are stored in body organs where the iron can cause damage. An example of this is a hereditary disease called hemochromatosis, in which iron is deposited in the liver, the heart, and other organs. Treatment of this disease includes phlebotomy, or removal of blood, to decrease the excess iron. Older people may also accumulate excess iron from the diet and/or supplements, which may increase their risk of certain chronic illnesses.

While there is a control system in the body regulating iron absorption that can delay or mask some of the problems with iron deficiency or excess, a deficiency of iron will eventually produce symptoms, as will a chronic excess.

What Foods Provide Iron?

What Are the Levels of Recommended Intake for Iron?

The following are the Dietary Reference Intake (DRI) standards for iron. These DRI standards include adequate intake (AI) levels for infants up to six months and Recommended Dietary Allowances for all other categories. Males and females 51 years old and older should take in 8 mg per day. Males between the ages of 19 and 50 years should take in 8 mg per day, while females between the ages of 19 and 50 years should take in 18 mg per day. Males between the ages of 14 and 18 should take in 11 mg per day, while females between the ages of 14 and 18 years should take in 15 mg per day. Males and females between the ages of 9 and 13 years should take in 8 mg per day, while children between the ages of 4 and 8 years should take in 10 mg per day. Children between the ages of 1 and 3 years should take in 7 mg per day, while infants between the ages of 7 and 12 months should take in 11 mg. The AI for infants between birth and six months is .27 mg. Pregnant teens and women should take in 27 mg per day; breastfeeding teens should take in 10 mg per day, and breastfeeding women should take in 9 mg per day. There are also tolerable upper intake levels for iron. Teens 14 years and older and adults should take in no more than 45 mg per day, while children from birth to 13 years should take in no more than 40 mg per day.

Health Benefits of Iron

After knowing much about Iron, let us know its health benefits as well:

1. Useful for Women with Heavy Menstrual Bleeding

In a study published in 2014 in the journal Acta Obstetricia et Gynecologica Scandinavica, researchers from Finland wanted to learn more about how iron supplementation would impact the quality of life of women with heavy menstrual bleeding. The cohort consisted of 236 women, between the ages of 35 and 49 years, who were referred to hospital-based medical providers because of their heavy menstrual bleeding. At baseline, 63 women were anemic and 140 were severely iron deficient. Only 8 percent of the women had taken iron supplementation. The women were randomly assigned to receive a hysterectomy or a levonorgestrel-releasing intrauterine system (an intrauterine device that prevents pregnancy). Hemoglobin concentrations were measured at baseline, at 12 months, and after 5 years. Ferritin (a blood cell protein that contains iron) concentrations and menstrual blood loss were measured before treatments, and after 6 and 12 months and 5 years. The researchers learned that after one year, hemoglobin was still low among anemic women, and it took five years to correct ferritin levels. As a result of their findings, the researchers recommended the earlier treatment of anemia and iron deficiency with iron supplementation. “Clinicians should actively screen for anemia in women with HMB [heavy menstrual bleeding]and emphasize early iron substitution as an integral part of treatment.”

2. Improve cognition

In a systematic review and meta-analysis published in 2010 in Nutrition Journal, researchers based in the United Kingdom wanted to learn if iron supplementation would impact the cognitive abilities of older children and adults. The researchers noted that previous observational studies have found that anemia and iron deficiency are associated with cognitive deficits. The cohort consisted of 14 randomized, controlled trials that included children six years and older, adolescents, and younger women. Only one study included women over 35 years old. The researchers were unable to locate randomized, controlled trials containing men, postmenopausal women, or the elderly. The researchers learned that irrespective of baseline iron status, iron supplementation improved attention and concentration. In groups that were anemic, supplementation improved intelligence, but the supplementation failed to improve the intelligence, memory, psychomotor skills, or scholastic achievement of nonanemic people. The researchers underscored the need for more studies on this topic. “Further well powered, blinded and independently funded studies of at least one year’s duration in children, adolescents, adults and older people with varying levels of baseline iron status and using well validated tests of cognition are needed to confirm and extend these results.”

3. May impact an infant’s birth weight

In a double-blind, randomized, controlled trial published in 2015 in the British Journal of Nutrition, researchers from China and Atlanta, Georgia, wanted to learn more about the association between iron supplementation during pregnancy and the birth weight of newborns. The initial cohort consisted of 18,775 pregnant women from five counties in northern China. During a time period that began before 20 weeks of gestation and continued until delivery, the women took daily supplements that contained folic acid (control) or folic acid and iron, or multiple micronutrients including folic acid, iron, and 13 other vitamins and minerals. Mothers’ hemoglobin levels were tested at enrollment and after birth; baby weights were also noted within the first hour of birth. The final cohort included 17,897 women. The researchers learned that the iron–folic acid combination and  the multiple micronutrient supplements had no effect on the birth weight of the infants of women with normal or high baseline hemoglobin levels. On the other hand, in the women with very high baseline hemoglobin levels, the iron–folic acid combination and the multiple micronutrient supplements increased birth weight by 91.44 g and 107.63 g, respectively. The researchers concluded that “the effects of Fe[iron]-containing supplements on birth weight depended on baseline Hb [hemoglobin]concentrations.”

4. Useful for postpartum depression

In a randomized, double-blind, placebo-controlled study published in 2017 in the European Journal of Nutrition, researchers from Tehran, Iran, wanted to determine if iron supplementation would be useful for nonanemic mothers with postpartum depression. The cohort consisted of 70 mothers with postpartum depression. One week after the delivery of healthy infants, 35 mothers were assigned to receive a daily iron supplementation and 35 were assigned to take a placebo. After six weeks, the researchers learned that the early iron supplementation appeared to result in significant rates of improvement for postpartum depression. As a result of their findings, the researchers advised that iron evaluations should be conducted on all mothers with postpartum depression. “Daily iron supplementation should be considered for the early improvement in PPD [postpartum depression]and iron stores.”

5. Formation of hemoglobin

The main function of iron is to form hemoglobin. Besides this, it assists in transporting oxygen to body cells. Additional hemoglobin is essential because human beings lose blood in various ways through both internal and external injuries. Especially women lose extensive amounts of blood every month during menstruation which is the major reason women are prone to anemia than men.

6. Strengthen immunity

Among all the vitamins and minerals, iron is essential for strengthening immune system. Study shows that adequate amount of iron in blood treats various health problems. It is a crucial nutrient which combats facts contributing various infections and diseases. It promotes growth of red blood cells in blood then repairs damaged tissues or cells by preventing further health problems. Hemoglobin is found in blood for strengthening immune system. These components found in blood are essential for providing oxygen to organs including immune system. Thus, iron loaded diet and make this process run without hindrance.

7. Cure for fatigue

Fatigue is found in both men and women. It is harmful and troubling if ignored. The experts consider iron deficiency to be the major reason related with chronic fatigue. It could be prevents by consuming diet rich in iron. Additionally, adequate amount of iron and hemoglobin in blood not only prevent fatigue but also provides energy throughout the day.

8. Insomnia cure

It is irritating when one has spent day working and is tired but still can’t sleep. If this remains continued for weeks, it could be stressful and is harmful for overall wellbeing. Hence, it should be treated on time. Furthermore, study shows that insomniacs have deficiency of iron. Study also suggests that frequent fluctuation of blood pressure keeps awake. Iron helps to rescue this problem, so incorporate foods loaded with iron and enjoy sleep.

9. Brain activity

Iron is beneficial for increased brain development. Iron aids oxygen supply in blood as brain uses about 20% of blood oxygen as it is associated to brain health with its functions. Proper blood flow in brain stimulates cognitive activity and forms new neural pathways preventing cognitive problems such as Alzheimer’s disease and dementia so intake of iron and successive brain oxygenation is essential.

10. Restless Leg Syndrome

Scientists show that deficiency of iron leads to restless leg syndrome. It occurs due to drop in iron level in blood resulting muscle spasms. This deficiency could be treated with iron supplements. Yet it would be better to consult physician for using supplements.

What Happens If Too Little Iron Is Consumed?

A poor iron intake over time will result in a reduction of blood hemoglobin levels. Anemia is the medical term used to describe a condition whereby hemoglobin levels fall well below normal levels. Normal hemoglobin levels for men and women are less than 14 and 12 milligrams per 100 milliliters of blood, respectively. In an anemic state (less than 7 to 9 milligrams per 100 milliliters), there is a decrease in the oxygen-carrying capability of our blood. Low oxygen reaches cells and anemic people will have a complain of lethargy and early fatigue when they exercise. Beyond transporting oxygen in the blood, iron deficiency decreases the ability of cells to make ATP by aerobic means.

Short-term iron deficiency does not cause any obvious medical problems. The body will obtain the iron it requires from iron stored in the muscles, liver, spleen, and bone marrow. When the levels of iron stored in the body are depleted, the body will demonstrate symptoms of iron-deficiency anemia. Red blood cells will decrease in size and contain less hemoglobin. That will cause less oxygen to travel from the lungs to the body. Symptoms of iron deficiency include fatigue, gastrointestinal upset, difficulty with concentration, problems with controlling body temperature, and an inability to fight off germs and infections. Infants and children with iron deficiency are at increased risk for learning difficulties.

Can Too Much Iron Be Consumed?

Recently, a fair amount of attention has been focused on what happens when there is too much iron in the body. For instance, researchers reported that men in Finland who have higher levels of ferritin in their blood were more likely to experience heart attacks in comparison with men with lower levels.

In more extreme examples of having excessive body iron, people in certain sub-Saharan countries noted for drinking beer with a high iron content seem to develop cirrhosis of the liver beyond what could be expected from excessive consumption of alcohol. Further evidence based on genetic disorders in which  absorption of iron is enhanced. This can lead to excessive body iron content in these people. The disorder is referred to as genetic-based hemochromatosis and is apparent in as many as 12 of every 1,000 people of European descent. This disorder is associated with severe liver disease and early death.

The excess intake of iron, especially iron supplementation on an empty stomach, has the potential to cause other problems such as gastrointestinal upset, constipation, nausea, abdominal pain, vomiting, and fainting. High doses of iron may inhibit the absorption of zinc. Extremely high doses of iron have been associated with organ failure, coma, convulsions, and death. In addition, there is an inherited medical problem known as hemochromatosis in which toxic levels of iron build up in the body. Without treatment, this condition may trigger other problems such as liver cirrhosis, liver cancer, and heart disease.

Found in many foods and in iodized salt, iodine is a mineral that the body requires to make thyroid hormones. Thyroid hormones control the metabolism of the body as well as other functions such as bone and brain development during pregnancy and infancy. Since the body is unable to make iodine, people must obtain it from their diet and, sometimes, supplementation.

Historically, iodine deficiency was fairly common in northern parts of the United States. However, the introduction of iodized salt almost a century ago virtually eliminated severe iodine deficiency. Still, in many other parts of the world, large numbers of people are unable to obtain sufficient amounts of dietary iodine and may be iodine deficient. In fact, the American Thyroid Association has noted that about 40 percent of the world’s population is at risk for iodine deficiency.

Although iodine is found naturally in soil and seawater, the actual amount of iodine varies from location to location. Since the amount of iodine in a particular product may not be listed on nutrition labels, it may be difficult to determine the actual iodine in a specific food. Likewise, when cooking iodine-rich foods in water, a large amount of the iodine may seep into the water. This is fine if the water will be consumed, as in a soup, but this is an unfortunate waste of a valuable mineral when the water is discarded.

Food Sources that offer Iodine

Sea vegetables, such as the various forms of edible seaweed, are the best sources of iodine. Brown sea vegetables have more iodine than red sea vegetables. But there are other excellent sources such as scallops and cod. Very good sources of iodine include yogurt, shrimp, cow’s milk, eggs, and strawberries. Sardines, salmon, and tuna are good sources. Iodine is readily available as a dietary supplement, generally as potassium iodide or sodium iodide. Multivitamins often contain iodine, and kelp and some other types of seaweed may be purchased as a supplement.

Recommended Daily Intake

The Food and Nutrition Board has established the following Recommended Dietary Allowances for iodine. Lactating women should consume 290 mcg per day, while pregnant women should consume 220 mcg per day. Males and females aged 14 years and older should take in 150 mcg, while children between the ages of 9 and 13 years should take in 120 mcg. Children between the ages of 1 and 8 years should take in 90 mcg; children between the ages of 7 and 12 months should take in 130 mcg; and children between birth and 6 months should take in 110 mcg. There are also tolerable upper intake levels for iodine. Adults 19 years and older should consume no more than 1,000 mcg per day, while teens between the ages of 14 and 18 years should consume no more than 900 mcg. For children between the ages of 9 and 13 years, the upper limit is 600 mcg; for children between the ages of 4 and 8 years, the limit is 300 mcg; and children between the ages of 1 and 3 years should take in no more than 200 mcg per day. No upper limits have been established for infants. People who are taking supplemental iodine under the supervision of a medical provider should ignore these limits.

Health Benefits of Iodine

Here are some health benefits discussed on Iodine:

1. Thyroid hormone synthesis

The only known function of iodine in the body is as an essential component of the thyroid hormones. The thyroid gland removes iodine from the blood and attaches it to tyrosine-containing proteins to form the thyroid hormones, thyroxine (T4) and triiodothyronine (T3). The thyroid hormones are then secreted into the bloodstream and are important regulators of cell activity and growth, both in utero and throughout life. Although they affect all tissues, they are particularly important in the development of the nervous and skeletal systems.

2. Helpful for Thyroid Disorders and Lower Cholesterol Levels

In a randomized, controlled study published in 2015 in the Journal of Nutrition, researchers from Zurich, Switzerland, and Marrakesh, Morocco, wanted to learn more about the effect iodine supplementation has on thyrotropin (also known as the thyroid stimulating hormone) and levels of serum cholesterol. Iodine is required for the production of thyroid hormones. A deficiency of iodine may lead to elevated levels of thyrotropin, which, in turn, is a predictor of higher levels of cholesterol. The cohort consisted of 163 overweight or obese Moroccan women, between the ages of 20 and 50 years, who were iodine deficient. For six months, the women took a daily 200 mcg iodine supplement or a placebo. The researchers found that the subjects with elevated baseline cholesterol levels who took iodine experienced an 11 percent reduction in total cholesterol. At a six-month follow up, the levels of thyrotropin were 33 percent lower in the treatment group than the placebo group. But the most dramatic results were in levels of cholesterol. Only 21.5 percent of the subjects in the iodine supplementation group continued to have elevated levels of cholesterol. That was in contrast to 34.8 percent of the placebo group. The researchers commented that iodine supplementation in people who are deficient may decrease thyroid disorders and help to reduce cardiovascular disease.

3. Regulation of Metabolic rate

Iodine promotes thyroid glands function by supporting hormones production which is responsible for controlling base metabolic rate of the body. Metabolic rate affects organs efficiency and regular processes such as sleep cycle and food absorption and also transformation into usable energy. Triiodothyronine and thyroxine are certain hormones which influence heart rate, body weight, blood pressure and temperature. Body maintains Basic Metabolic Rate with the support of these hormones that assist in protein synthesis. It ensures normal creation or distribution in body for maintaining good health.

4. Stillbirths prevention

Pregnant women with adequate iodine help to prevent stillbirths and neurocognitive conditions such as cretinism in newborn babies. It results various complications and gestational hypertension during infancy. It promotes proper growth and movement of baby with hearing and speech abilities. Moreover, besides its effect on baby’s health once conceived, iodine deficiency could make women infertile. Pregnant women should realize iodine intake for child as well as themselves because it passes into breast milk and is lost every day. Study have shown that nursing and pregnant women could lose more than entire needed dose of iodine daily that could result in serious deficiency even after pregnancy or breastfeeding.

5. Boost immunity

People focus on thyroid gland implications of iodine but it has other functions as well which includes major booster for immune system. It scavenges free hydroxyl radicals and alike Vitamin C, it promotes antioxidant activity throughout body for providing strong defensive measure against diseases such as cancer and heart diseases. Study have shown that it protects brain cells of rats from free radical’s effects by linking to fatty acids in cell membranes and allows lower chances for free radicals to affect organism.

6. Treat Hypothyroidism

Hypothyroidism is a condition outlining by under-active thyroid gland and results slowing down of bodily process as chemical balance in body goes off track. Hyperthyroidism is commonly resulted due to large increase in weight as the body does not burn off calories to convert them into energy. Though hypothyroidism occurs for various reasons not only deficiency of iodine but it is a great idea to promote iodine intake and stimulate hormonal activity that eventually helps to lose weight. Hypothyroidism shows some other effects such as dry skin, fatigue, constipation, troubled concentration, leg swelling and cramps. If left untreated, it could lead to serious conditions such as coma and heart failure.

7. Fibrocystic Disease treatment

Iodine lowers conditions such as turgidity, fibrosis and breast tenderness. It provides relief from fibrocystic diseases and is used widely in both modern and traditional therapies. Studies concluded significant correspondence between molecular iodine and lowering signs or symptoms of fibrocystic breast disease.

8. Cancer prevention

Iodine also possesses anti-carcinogenic property. Study has shown that cancer cells diminish after being injected with iodine and even they undergo apoptosis and replaced with healthier cells. But the exact mechanism for this process is unknown. Studies have shown positive connection in terms of effects on promoting apoptosis in breast cancer carcinoma cells.

It is required to prevent these harmful forms of cancer. Study shows that thyroid cancer patients have lower symptoms of cancer after increasing intake of iodine. Thus, thyroid cancer is common in people with iodine deficiency.

9. Prevent Apoptosis

Iodine assures apoptosis and programmed cell death which is required for formation of new organs as well as in elimination of malignant cells such as diseased or cancer cells that might become harmful to any individual. This function is derived from thyroid gland effects and regulation or hormonal secretion.

10. Flushes out toxins

Iodine flushes out harmful chemicals such as lead, fluoride, mercury or biological toxins. Role of extra thyroidal iodine is crucial as it does other work throughout body.  It possess antibacterial qualities such as Helicobacter pylori that is a harmful bacterial infection in stomach commonly known to be H. Pylori which is associated with gastric cancer.

What happens due to deficiency or excess Iodine?

Ingestion of multiple grams of iodine at one time can cause acute poisoning. A very large amount of iodine causes fever, abdominal pain, burning of the mouth, throat & stomach, nausea, vomiting, diarrhea, heart problems, and coma.

Over the long term, both excessive and inadequate intake of iodine can cause thyroid problems, depending on previous intake of iodine and any underlying problems with the thyroid. People with thyroid autoantibodies, meaning they are making antibodies against their thyroid gland, are more susceptible to problems with both excessive and inadequate intake of iodine.

Excessive iodine ingestion can cause hyperthyroidism, the opposite of low thyroid. It can also cause goiter, thyroid inflammation (thyroiditis), and thyroid cancer. Long-term consumption of excessive amounts of iodine may also cause hypothyroidism. This can happen at any age. The reaction of a person’s thyroid to excess iodine may depend on his or her previous levels of iodine and any existing thyroid disease, as noted above. Case reports have shown that high iodine intake can also potentially slow down thyroid function.

There is a serious illness highlighted by a rash specific to high iodine intake called iodermia. The rash can look like acne, hives, or be red and itchy. Iodermia can actually lead to death.

The first measurable change with excess iodine consumption is an elevated TSH. TSH values were used to help set safety limits by the IOM. The No Observed Adverse Effect Level (NOAEL) for adults is 1,000 to 1,200 μg per day. The Lowest Observed Adverse Effect Level (LOAEL) for adults is l,700 μg a day. The Upper Limit (UL) for adults is 1,100 μg a day. This is the upper limit considered to be completely safe.

Infants should only get iodine from breast milk, food, or formula. The UL for other ages has simply been extrapolated based on size. The UL for children 1 to 3 years of age is 200 μg a day. The UL for children 4 to 8 years of age is 300 μg a day, and for children 9 to 13, the UL is 600 μg a day of iodine.

People who have autoimmune thyroid disease may be more susceptible to problems from increased iodine intake. These are common conditions, especially among older women. One, called Graves’ disease, is associated with hyperthyroidism. Another, called Hashimoto’s thyroiditis, is associated with hypothyroidism.

In addition to iodine in supplements, iodine is contained in some medications, for example, amiodarone (for irregular heart rhythm). It is also contained in disinfectants like povidine-iodine and in some contrast media used for x-ray studies. Molecular iodine (I 2) does not cause the same problems as iodine (I), and larger amounts may be tolerated.

References:

https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iodine.html

Fluoride is best known for helping to prevent tooth decay and cavities and promoting strong teeth and enamel. Adding fluoride to city and town water supplies is a practice that began in the United States in the 1940s. It is believed that adults and children who live in communities with fluoridated water experience 40 to 60 percent reductions in tooth decay. Although they tend to market themselves as if they come from the most pristine of sources, bottled water may be obtained from the tap or another fluoride-containing water source. As a result, bottled waters may contain fluoride.

Still, not everyone agrees that even small amounts of fluoride should be added to the water. In fact, many people cite studies that have found an association between fluoride and a number of different medical problems and concerns. The American Dental Association disagrees. “More than 70 years of scientific research have shown that an optimal level of fluoride in community water is safe or effective in preventing tooth decay by at least 25% in both children and adults.”

What Are Fluoride Sources in the Human Diet?

The best source of fluoride is fluoridated water. In general, well water contains little or no fluoride. Food cooked in fluoridated water also has fluoride. Tea and gelatin are food sources of fluoride. People who know that their water supply is not fluoridated may want to discuss fluoride supplementation with their medical provider. Fluoride supplementation is available as a liquid, tablet, and chewable tablet. Normally, it is taken once a day by mouth. Fluoride may be taken by itself or combined with a food, such as cereal, or a liquid, such as juice. Fluoride supplements should not be taken at the same time as dairy products. A wait of at least one hour between fluoride and dairy is advised. Missed doses should be taken as soon as possible. However, if it is almost time for the next dose, the missed dose should be skipped. Double doses should be avoided. Supplemental fluoride may cause a number of side effects, including stained teeth, increases in saliva, a salty or soapy taste in the mouth, stomach pain, gastrointestinal upset, vomiting, diarrhea, rash, tremors, weakness, and/or seizures.

Even if a mother drinks fluoridated water, breast milk contains little fluoride. Babies who are breastfed or drink formula prepared with water that is not fluoridated may require supplementation at around six months of age. Babies who are fed formula prepared with fluoridated water probably obtain sufficient amounts of fluoride. It is best to discuss these concerns with a medical provider.

What Are Current Recommendations for Fluoride Intake?

In order to meet adequate intake requirements, the National Institutes of Health recommends that adult males take in 4 mg per day and adult females, including those who are pregnant or lactating, take in 3 mg per day. Teens between the ages of 14 and 18 years should take in 3 mg per day, and children between the ages of 9 and 13 years should take in 2 mg per day. Children between the ages of four and eight years should take in 1 mg per day, while children between the ages of one and three years should take in 0.7 mg per day. Infants between the ages of 7 and 12 months should take in 0.5 mg per day, while infants between the ages of birth and 6 months should take in 0.1 mg per day.

For males and females eight years of age and older, the Tolerable Upper Intake level is 10 mg per day. For children between the ages of 4 and 8 years, the level is 2.2 mg per day; for children 1 to 3 years, that level is 1.3 mg per day; for children 7 to 12 months that level is 0.9 mg per day; and for children under the age of 6 months, that level is 0.7 mg per day.

What Happens If Too Much Fluoride Is Consumed?

Fluoride seems to be very efficiently absorbed from the digestive tract regardless of the amount consumed. Even though excessive fluoride in the body is removed in the urine, humans can overwhelm this function by ingesting larger quantities of supplemental fluoride. Fluoride toxicity is called fluorosis and problems such as alterations in bones, teeth, and possibly excitable cells may result. Mottling of teeth is evidence of dental fluorosis in children. Taking gram doses of fluoride, 5 to 10 grams of sodium fluoride, can lead to subsequent nausea, vomiting, and a decrease in body pH (acidosis). Furthermore, irregular heart activity and death may also result.

What happens with deficiency and excess Fluoride?

A deficiency of fluoride may result in more cavities and weak bones and teeth. It is almost impossible to obtain an excess of fluoride from the diet. When consumed in excess supplementation, fluoride is toxic. Large doses may result in nausea, abdominal pain, and vomiting.

Though it is rarely seen, infants who take in too much fluoride before their teeth have broken through the gums may have changes in the enamel, such as faint white lines or streaks. The following recommendations may help to ensure that infants and young children do not take in too much fluoride. When preparing formula, it is important to check the type of water that is advised. Fluoride supplements should not be used without the recommendation of a trusted medical provider. Children under the age of two years should not use toothpaste that contains fluoride. Until they are six years old, children should not use a mouthwash containing fluoride.

Health Benefits of Fluoride

Let us know about the health benefits of Fluoride:

1. Prevent cavities

In a retrospective, longitudinal analysis published in 2014 in the Journal of the American Dental Association, researchers from various Veterans’ Administration dental clinics in the United States tested the use of fluoride applications on veterans at increased risk for caries—those who have two or more fillings during a one-year period of time. During fiscal year 2009, the first year of the trial, the goal was to provide fluoride treatments to at least 60 percent of high-risk patients.

By fiscal year 2012, the dental providers were providing the treatment to 81 percent. That meant that 8 out of every 10 clinics gave fluoride treatments to at least 90 percent of high-risk patients. And the fluoride treatments translated into a significant reduction in the need for new fillings. In fact, the high-risk dental patients experienced a 10-point drop in the rate of new fillings. The researchers noted that their fluoride treatment program demonstrated how positive changes may be made in a “large system of care.”

2. Protect all ages against cavities

Study have shown that fluoride in community water systems prevents at least 25 percent of tooth decay in adults and children even in era with widespread availability of fluoride from other sources such as fluoride toothpaste.

3. Effective and safe

For 70 years, scientific evidence indicates that community water fluoridation is effective and safe. It is endorsed by various U.S. Surgeons General and more than 100 health organizations recognized health benefits of water fluoridations for preventing dental decay including Centers for Disease control or prevention, the World Health Organization, the American Medical Association, the American Academy of Pediatrics and the American Dental Association.

4. Money saving

Average lifetime cost per person to fluoridate water supply is lower than cost of one dental filling. In most cities, $1 invested in water fluoridation economize $38 in dental treatment costs.

5. Natural

Naturally fluoride is present in oceans and groundwater. Water fluoridation is adjustment of fluoride to recommended level in order to prevent tooth decay. Similar to food fortification of other foods or beverages such as fortifying salt with iodine, milk with Vitamin D, bread with folic acid and orange juice with calcium.

References:

https://www.ada.org/en/public-programs/advocating-for-the-public/fluoride-and-fluoridation/5-reasons-why-fluoride-in-water-is-good-for-communities

Chromium is known to enhance the activity of insulin when tested in a lab (in vitro), and evidence is accumulating that it does the same in the body. There is no known natural deficiency state at the current time or clear evidence about how much chromium might cause toxicity. The FNB (Food and Nutrition Board) has only been able to establish a suggested adequate intake level. Chromium has received a considerable amount of attention in recent years as supplemental chromium is purported to increase lean body mass and reduce body fat. Furthermore, chromium supplementation has been suggested as a possible benefit for people diagnosed with diabetes mellitus. It is known that chromium plays an essential role in helping the hormone insulin regulate blood sugar levels. People have been using brewer’s yeast, which contains chromium, since the American Civil War to balance blood sugar levels. That is why there is some evidence that chromium supplements may be useful for people with type 2 diabetes. It is known that vitamin C enhances the absorption of chromium. As a result, it is a good idea to take supplemental chromium with a vitamin C supplement or with a food that contains high amounts of vitamin C, such as berries and citrus fruits. In terms of chromium, the best food is broccoli; it contains high amounts of both chromium and vitamin C.

What Are Food and Supplement Sources of Chromium?

What Are Current Recommendations for Chromium Intake?

The Food and Nutrition Board has established the following adequate intake levels of chromium. Adult men between the ages of 19 and 50 years should take 35 mcg per day, while adult men 51 years and older should take in 30 mcg per day. Adult women between the ages of 19 and 50 years should take in 25 mcg per day, while adult women 50 years and older should take in 20 mcg per day. Pregnant and breastfeeding females 19 years and older should take in 30 mcg per day. Pregnant teens between the ages of 14 and 18 years should take in 29 mcg per day, while breastfeeding teens between the ages of 14 and 18 years should take in 44 mcg per day. Male teens between the ages of 14 and 18 years should take in 35 mcg per day, while female teens between the ages of 14 and 18 years should take in 24 mcg per day. Boys between the ages of 9 and 13 years should take in 25 mcg per day, while girls between the ages of 9 and 13 should take in 21 mcg per day. Children between the ages of four and eight years should take in 15 mcg per day, while children between the ages of one and three years should take in 11 mcg per day. Infants between the ages of 7 and 12 months should take in 5.5 mcg per day, while infants from birth to six months should take in 0.2 mcg per day.

Health Benefits of Chromium

Let us know about the health benefits of Chromium:

1. Useful for Binge Eating Disorder and Other Psychiatric Problems

In a pilot study published in 2013 in the Journal of Psychosomatic Research, researchers from Chapel Hill, North Carolina, wanted to learn if there was an association between chromium and binge eating disorder and other psychiatric problems. Binge eating disorder was defined as the consumption of an unusually large amount of food coupled with a feeling of the loss of control over eating. The cohort consisted of 24 overweight adults with binge eating disorder. They were enrolled in a six-month double-blind, placebo-controlled trial and randomly assigned to receive either 1,000 mcg chromium per day (n = 8) or 600 mcg chromium per day as chromium picolinate (n = 9) or a placebo (n = 7). When compared to the placebo group, the researchers found that the fasting glucose of the members of the two chromium group was significantly reduced. Though the results were not statistically significant, the researchers found that the members of the chromium groups had reductions in binge frequency, weight, and the symptoms of depression. The researchers noted that as a result of their findings they believe that “further study of dietary chromium supplementation is warranted as the direction of effects indicates that it restrain binge eating and associated psychopathology, promoting ordinary weight loss and lower  depression symptoms.”

2. Improve Cognitive Functioning

In a double-blind, placebo-controlled study published in 2010 in the journal Nutritional Neuroscience, researchers from Cincinnati, Ohio, wanted to learn if chromium supplementation improved cognitive functioning in older adults. For 12 weeks, 12 men and 14 women from the greater Cincinnati area received either chromium picolinate or a placebo. Prior to the study, all of the participants, who were generally in their late 60s and early 70s, had experienced mild declines in memory. Assessments were made of memory and depression prior to the beginning of the supplementation and during the final week of supplementation. A subset of 13 subjects (9 from the treatment group and 4 from the placebo group) had magnetic resonance imaging scans. The subjects on the supplement did experience some degree of cognitive improvement, but the rate of learning and the level of retention were not enhanced. Still, the researchers concluded that “ultimately, chromium supplementation may be shown to be an effective intervention for older adults with early memory decline and metabolic disturbance factors that substantially increase risk for dementia.”

3. Helpful for Diabetic patients

In a meta-analysis published in 2014 in the Journal of Clinical Pharmacy and Therapeutics, researchers from Thailand wanted to learn more about the effects chromium supplementation has on people with diabetes. The researchers included 25 randomized, controlled trials in their investigation. In 22 of these studies, the supplements contained only chromium. Duration of supplementation ranged from 3 to 24 weeks, and the doses of chromium varied from trial to trial. The researchers found that chromium supplementation improved the control of sugar levels. In addition, chromium supplementation reduced triglyceride levels and increased levels of HDL or “good cholesterol.” Interestingly, the risk of adverse effects was the same for those taking chromium supplementation and those taking a placebo. The researchers concluded that “diabetic patients with inadequate glycaemic control may benefit from supplementation with chromium.”

4. Lowers cholesterol

Bad cholesterol is absorbed by stomach lining which flows later inside arteries and other blood vessels. It could create huge burden on metabolic rate of the body and causes chronic illnesses. Chromium facilitates break down of fats and prevent storage of bad fats and cholesterol in the body. It enhance healthy metabolic rate which efficiently break down fats. Study conducted on 42 day period on patients with cholesterol spikes proved reduction in bad cholesterol level with supplement of chromium continuously.

5. Cardiovascular health

Atherosclerosis is the cause for various issues which suffice in cardiovascular system. Chromium is beneficial for heart health in combination with other trace minerals found in sources of food. Cholesterol reduction is a bonus to clear arteries and blood vessels from any fat or cholesterol accumulation. It promotes blood flow.

6. Prevent weight gain

Whole foods are related with weight loss because it contains required nutrients for healthy body and negate obesity. It is considered to be the best trace minerals to maintain healthy weight and keeps the body full for longer time period. Study shows that Chromium helps to maintain blood sugar levels and lower fat and carbohydrate cravings. Supplements of chromium helps in lowering adipose tissue formed due to retention of fat in the body.

7. Brain health

Cognitive abilities of brain changes with time and age bring a challenge to remember things. It helps to modulate function of brain leading to promoted brain activity even when the brain ages. It also promotes hypothalamic functions that prevent negative effects of aging on brain as well as its functions.

8. Skin health

Usually chromium is present in foods containing other phytonutrients which works together for promoting skin health. Supplements of chromium helps the body to maintain balanced levels of blood sugars and fluctuation of blood sugar levels could be the cause for unhealthy, dull skin and acne.

9. Absorb nutrients

Body requires proper absorption of nutrients for effective functioning. It enhance efficient absorption of nutrient by promoting metabolic rate and breaking down complex carbohydrates and fats.

10. Protects bone density

Chromium helps to retain calcium in bone. It is useful for women with osteoporosis. It increases intake of chromium that is beneficial for bone health for long term and maintains bones strong even in old age.

What Happens During Chromium Deficiency and Toxicity?

While it has been estimated that as many as 90 percent of Americans have diets that are low in chromium, it is believed that true chromium deficiency is rare. The people most likely to be deficient in chromium are those who participate in excessive strenuous exercise, those who eat large amounts of sugary foods or highly refined foods, people on prolonged intravenous nutrition, women who are pregnant, and the elderly. People who have low levels of serum chromium may have elevated levels of blood sugar, triglycerides (a type of fat), and cholesterol, and they may be at increased risk for type 2 diabetes and cardiovascular disease.

Chromium from food is generally considered to be safe. On the other hand, very high doses of this mineral may reduce the ability of insulin to control blood sugar and may cause stomach irritation, itching, and flushing. There are a few anecdotal reports of high levels of chromium causing irregular heart rhythms and liver problems, and high levels of chromium picolinate supplementation may be associated with kidney damage. People with mental health problems should consult their health-care provider before taking chromium supplementation. While chromium may be useful for mental health conditions, the data are not definitive.

References:

https://www.naturalfoodseries.com/11-benefits-chromium/

Women have used capsules containing boric acid, the most common form of boron, to treat vaginal yeast infections. They place the capsules directly in the vagina. People sometimes apply boric acid to the skin as an astringent or to prevent infections. In addition, it has been used as an eye wash.

Boron supplementation appears to interact with magnesium and reduce the amount of magnesium that is eliminated in the urine. This may result in elevated levels of magnesium in the blood. Among older women, this tends to occur in those who consume small amounts of magnesium. In young women, this happens more often among individuals who rarely exercise. It is not known if this occurs in men. In some people, supplemental boron may reduce blood phosphorus levels.

What food sources provide Boron intake?

What is the recommended intake for Boron?

According to the U.S. National Library of Medicine at the National Institutes of Health, the average man or woman 19 years or older should consume no more than 20 mg of boron per day. All adolescents between the ages of 14 and 18 years, including those who are pregnant or breast-feeding, should have no more than 17 mg per day. Higher doses may be unsafe while pregnant or breast-feeding. Higher doses in pregnant women have been linked to birth defects. Children between the ages of 9 and 13 years should have no more than 11 mg per day; children between the ages of four and eight years should have no more than 6 mg per day; and children between one and three years should have no more than 3 mg per day.

For most women, intravaginal boric acid is considered safe to use for up to six months. However, when used during the first four months of pregnancy, it has been associated with an increased risk of birth defects.

Women who have been diagnosed with hormone-sensitive conditions, such as breast cancer, ovarian cancer, uterine cancer,  endometriosis, or uterine fibroids, should avoid boron supplementation or excess amounts of boron-rich foods. Boron may act like estrogen, which has the potential to exacerbate these conditions. People who have kidney problems should avoid boron supplements. Weakened kidneys may be unable to flush out boron. Excessive amounts could then build up in the heart, kidneys, and brain as well as other parts of the body.

There is no Recommended Dietary Allowance for boron supplementation. This may be a result of the limited research on boron.

What happens with deficiency or excess presence of Boron?

With so many food sources of boron, deficiency is rare and not fully understood. It is believed that boron deficiency would result in the abnormal metabolism of calcium and magnesium. Other boron deficiency symptoms include hyperthyroidism (overactive thyroid gland), sex hormone imbalance, osteoporosis, arthritis, and neural malfunction. Excessive amounts of boron may cause a type of poisoning characterized by skin inflammation and peeling, irritability, tremors, convulsions, weakness, headaches, depression, nausea, diarrhea, and vomiting.

Health Benefits of Boron

Here we will discuss about the health benefits of Boron:

1. Useful for Dysmenorrhea & Painful Menstrual Cramps

In a study published in 2015 in the journal Complementary Therapies in Clinical Practice, researchers from Iran noted that dysmenorrhea or menstrual cramps is a common condition among women and negatively impacts their quality of life. They wanted to learn if boron, which has anti-inflammatory properties, would reduce the severity and duration of pain associated with this medical problem. The researchers recruited 113 university students; 58 were placed in an intervention group and 55 in a control group. At baseline, the two groups had no significant differences in severity and duration of pain. The students in the intervention group were told to take 10 mg per day of boron from two days before the menstrual flow until the third day of the flow. The members of the control group took capsules that appeared to be the same, but they were actually placebos. The students took these capsules for two consecutive menstrual cycles. Pain severity and duration measurements were taken at baseline and during the two cycles. Following the intervention, the students taking boron had significantly less pain and a significantly shorter duration of pain than the students taking the placebos. The researchers concluded that “supplementation of boron could lower the severity and duration of menstrual pain through anti-inflammatory effects.” And boron appeared to have no side effects.

2. Lowers body weight

In a prospective, observational study published in 2013 in the journal Biological Trace Element Research, researchers from Turkey evaluated the levels of boron in the blood of normal, overweight, obese, and morbidly obese subjects. Based on their body mass index, a total of 80 subjects were placed in one of these four groups; each group had 20 subjects. The researchers found a significant inverse relationship between body mass index and blood boron levels. As a result, when compared to the nonobese subjects, the heavier subjects had lower levels of boron in their blood. The researchers commented that while it is evident that boron supplement does not lower the body mass index, “the effect of boron on energy substrate utilization and mineral metabolism in causing reduction in body weight should be regarded as an important step for prevention and medical treatment of obesity.”

In a study published in 2011 in the International Journal of Medical Sciences, researchers from Turkey investigated the use of boric acid to reduce weight in mice. The researchers divided 20 mice into two groups of 10 each. The mice in the intervention group drank water treated with boric acid. On average, the mice in the intervention group received about 0.2 mg/kg per day of boric acid. The mice in the control group drank standard tap water. At the end of five days, the mice were sacrificed, and the researchers determined that the mice drinking the boric acid–treated water experienced “serious body weight reduction.”

3. Helpful for Osteoarthritis

In a placebo-controlled, randomized, double-blind study published in 2011 in the journal Biological Trace Element Research, researchers from Romania wanted to learn if calcium fructoborate, a supplement containing boron, calcium, and fructose, would be useful for people dealing with primary osteoarthritis, a medical problem that occurs when cartilage between the joints breaks down and causes pain, stiffness, and swelling. The initial cohort consisted of 72 subjects, who were divided into four groups. For two weeks, the subjects in three of the groups took varying doses of calcium fructoborate. The subjects in one group took no calcium fructoborate and served as controls. Sixty people completed the study. The researchers determined that compared to the placebo group, all the treatment groups demonstrated reduced markers of inflammation. With less inflammation, there should be reduced pain and stiffness. “The study suggests that short-term (2 weeks) supplementation of calcium fructoborate in patients with osteoarthritis symptoms has approving prognosis on inflammation diseases.”

4. Assist Knee discomfort

In a study published in 2014 in the journal Clinical Interventions in Aging, researchers from Irvine, California, wanted to learn if calcium fructoborate would be useful for people with self-reported knee discomfort. The cohort of 60 men and women, between the ages of 35 and 65 years, was randomly placed in a group to receive the supplement or a group to receive a placebo. Pain evaluations were conducted at the beginning of the study, after 7 days, and after 14 days. Beginning two weeks before the study and then during the study, participants were not allowed to consume any medications or other supplements. The researchers found that supplementation with calcium fructoborate at a dose of 110 mg twice per day significantly improved knee discomfort. The members of the placebo group did not experience any changes in their pain scores. No one reported any adverse side effects from the treatment. “Overall the result supported significant activity for CFB (calcium fructoborate) in reducing reported discomfort due to joint pain during the two-week course of the study.”

5. Treat prostate cancer cells

In a study published in 2014 in the journal Tumour Biology, researchers from Turkey wanted to determine if a compound found in boron would be useful for killing prostate cancer cells in the laboratory setting. As a result, they treated hormone-independent human prostate cancer cells with a boron agent known as disodium pentaborate decahydrate for 24, 48, and 72 hours. The researchers learned that the boron agent disrupted the normal functioning of the actin filaments of the prostate cancer cells. The threadlike actin filaments are an essential component of the building blocks of the cells. In addition, the researchers observed that the boron agent had other cell-killing effects. The researchers concluded that “DPD could be an important agent for its therapeutic potential in the treatment of prostate cancer by inducing apoptosis or cell death.”

6. Brain activity

Research shows that low content of boron contributes sluggish brain, trouble learning, poor cognitive development and retaining information. Boron is considered as brain nutrient which assist task performance, better attention, motor control and short term memory. Researchers have compared effects of low intake of boron in healthy adults with higher intake. There is significant increment in proportion of low frequency brain activity and low in proportion of higher frequency activity in group taking boron. Results have shown improvement in task performance on various psychomotor and cognitive tests in group receiving more boron including motor skills, better response times, manual dexterity, eye-hand coordination, perception, attention and short or long term memory.

7. Treat arthritis

Boron has a crucial role in integration of calcium into joint’s cartilage preventing arthritis pain and joint deterioration. Research shows that people having lower concentrations of boron in bones or synovial fluid experience high rate of arthritis than with higher levels. Other study shows that bones of patients with use of boron supplements are harder to cut than those patients with not supplements. Studies shows that lower intake of boron highly increases chances of arthritis.

8. Bones strengthen

Boron is used for preventing bone loss by facilitating calcium which is the main mineral involved in bone mineralization, directly into bones by preventing porous and weak bones from developing. Boron protects bones due to its role in regulating function of estrogen. Moreover, studies show that boron assist body in production or use of Vitamin D, which is essential nutrient for healthy formation of bones along with cognitive processes and immune function. Study has shown that supplements of boron promotes bone formation and also inhibit bone resorption, forming therapeutical protection against osteoporosis in animal studies. When fed bone deprived diet to rats, they experienced bone loss in femurs or lumbar vertebrate, spongy bones and increased osteoporotic conditions. On other hand, rats fed high supplements of boron have improvement in bone thickness, bone mass, bone volume and high estradiol levels.

9. Balance hormones

Boron is a mineral which balances sex hormones in both men and women including testosterone and estrogen. Boron helps to provide relief from menopause symptoms and PMS and also for promoting fertility. Animal studies have shown the association between boron depletion and fertility problems or birth defects suggesting boron has a crucial role in healthy reproduction or fetus development.

Studies have shown menopausal women when fed diet with low boron levels and then diet rich in boron, they experienced low level of calcium or magnesium loss through urine and elevated levels of testosterone and estrogen.

10. Healthy muscles

Some minerals and vitamins are absorbed better and utilized properly by the body when boron levels are higher which is essential to build muscles, prevent pain, burning fat. Boron enhances healthy production of testosterone which could result in higher energy levels and gain strength fast. Research shows that use of boron includes enhancement of athletic performance as it assist brain to think quickly, demonstrate hand-eye coordination, react better to stimulus in addition to keeping joints and bones stronger and free from pain.

This is the reason why boron is found in protein powders and athletic supplements promising better results though research is still required for confirmation.

11. Helpful for yeast infections

Boron is an active ingredient in tablets which is used for treating yeast infections in women. In form of boric acid, Boron is used as an alternative to over counter yeast infection medicines or creams. It is regarded to be safe and effective alternative when inserted into vagina in order to speed healing painful infections. It does not provide any side effects and was self-made or less expensive. It concluded that boric acid is a natural fungistatic and considered to be better, cost effective option than messy vaginal creams.

References:

https://draxe.com/boron-uses/

In fact, chloride itself may be partially responsible for increases in blood pressure that accompany high-salt diets. Furthermore, chloride is involved in some interesting aspects of protein digestion as well as carbon dioxide elimination from the body. Chloride ions are also a component of the acid produced in the stomach (hydrochloric acid) and are important for overall maintenance of acid-base balance in the body. This electrolyte is used during immune responses as white blood cells attack foreign cells. In addition, nervous system function relies on the presence of chloride.

What foods offer Chloride in the diet?

Although some fruits or vegetables possess satisfactory amounts of chloride, the natural content of this mineral found in foods is low naturally. Chloride being a part of table salt is added to foods and is the major contributor of chloride in our diet. By 60 percent, sodium chloride is by weight, thus 1 gram of table salt is about 600 milligrams chloride. The minimum requirement for chloride for an adult is about 700 milligrams per day, yet the average American diet contains about six times this amount.

How Much Chloride Do We Need Daily?

The AI for chloride is 2.3 grams for younger adults and teens which includes pregnancy and lactation. As chloride is a fundamental component of sweat, people who sweat extensively such as athletes, may require little more sodium which could be found in foods. The AI for chloride decreases to 2.0 grams for people over 51 and then 1.8 grams over the age of 70.

What Happens with Too Little or Too Much Chloride Consumption?

In light of Americans’ heavy use of salt in food manufacturing, processing, and seasoning in the kitchen and at the table, chloride deficiencies are very rare. Western diets has much approximated minimum chloride requirement. So the potential for deficiency is considered to be low and is rarely seen. Still heavy and prolonged sweating causes excessive loss of chloride which in turn could impact the activity of muscle and the nervous system. Yet intake of food and beverages will recover lost chloride. Sport drinks or related products contribute chloride for athletes.

Similar to sodium and potassium, chloride is absorbed completely from the digestive tract. Thus, the accountability of regulating body chloride regulation is placed upon the kidneys. However, if the kidneys are not functioning optimally this can result in elevations in the chloride in body fluid along with the other electrolytes.

It obviously affects proper functioning of cells in the body, although all cells would become compromised.

Low levels of chloride in the blood can lead to a disturbance of the body’s acid-base balance. A chloride deficiency is unlikely, however, because our dietary salt intake _is so high. Frequent and lengthy bouts of vomiting, if coupled with a nutrient-poor diet, can contribute to a deficiency because stomach secretions contain a lot of chloride. Individuals with bulimia or severe cases of gastroenteritis are at risk for chloride deficiency. In addition, low chloride levels could occur as a side effect of some medications, such as diuretics or laxatives.

The average adult typically consumes an excess of this mineral. Because chloride has a role in raising blood pressure, it is important that aging adults consciously control salt intake to decrease risk of developing hypertension. Learning at a young age to select lower-salt foods is the best way to start.

Sodium is a mineral that occurs naturally in foods, such as celery, beets, and milk, or is added during manufacturing or processing. While sodium and salt tend to be used interchangeably, they are not the same. Everyday table salt is actually a combination of sodium and chloride. By weight, salt is about 40 percent sodium and 60 percent chloride. Sodium is an important electrolyte. The human body requires sodium to support the functioning of nerves and muscles and to maintain the right balance of fluids. The kidneys control the amount of sodium in the body.

What Foods and Other Substances Contribute to Our Sodium Intake?

Sodium is most abundant in highly processed foods. Canned soups, lunch meats, and frozen dinners tend to have higher amounts of sodium. Other higher sources of sodium are bread products, pizza, sandwiches, and poultry. Sodium (in the form of salt) is also commonly added to dishes during cooking or at the table before eating. Some over-the-counter and prescription medications have sodium; people taking those drugs are probably unaware of this source. Although sodium can be purchased as a supplement, it should be taken only under the supervision of a health-care provider.

How Much Sodium Do We Need Daily?

The Food and Nutrition Board of the Institute of Medicine recommends that healthy people between the ages of 19 and 50 years should consume 1.5 g of sodium (1,500 mg) and 2.3 g of chloride each day or 3.8 g of salt. The tolerable upper intake level for salt is set at 5.8 g per day.

The American Heart Association recommends that people consume no more than one teaspoon of salt per day from all sources; one teaspoon of salt has about 2,300 mg of sodium. The association suggests that most adults would benefit from no more than 1,500 mg per day. But Americans tend to consume more than 3,400 mg per day of sodium. The American Heart Association asked 1,000 adults to estimate their sodium intake. One-third was unable to provide an estimate; another 54 percent thought they were taking in less than 2,000 mg sodium per day.

Health Benefits of Sodium

Discussed below are some health benefits of sodium intake:

1. Prevent muscle cramps

Potassium and sodium are two primary electrolyte minerals in the body which are tasted with regulating fluid and electrolyte balance and prevent serious complications. Low sodium levels could result dehydration and painful muscle cramps. It is essential to ensure the recommended dietary sodium amounts but not overdue it if involved in activity resulting profuse sweating.

2. Prevention of diabetes

Mostly people do not relate sodium with prevention of diabetes as it is an underrated mineral that helps to improve the way to handle glucose by the body. Sodium helps to assure insulin sensitivity and ensures excess glucose not to be remained in blood for longer than it requires to be. It helps to lower chances of developing type 2 diabetes due to large degree of insulin dysfunction related with disease.

3. Treat cystic fibrosis

Cystic fibrosis is associated with respiratory ailments, it also includes other symptoms such as inhibition of body’s normal water and salt balance by preventing movement across cell membranes and cause production of very salty sweat since more sodium is excreted than normal. It is essential to ensure adequate sodium is replaced by dietary means.

4. Digestive health

Sodium in its natural form of salt is chemically known as sodium chloride. Hydrochloric acid is the primary digestive aid in stomach which needs chloride ions for synthesis to continue at optimal rate. Common table salt is the best source of dietary chloride ions which naturally occurs with sodium as well. Enough consumption of table salt helps to ensure that food consumed is digested properly.

5. Tones vessels

Potassium and sodium regulates to tone blood vessels. On the other hand, sodium helps to assure sufficient pressure in blood vessels to resist force of blood and promotes blood flow to and from heart. So the conditions which result in sodium depletion are related with hypovolemic shock and possibly death.

6. Oral health

Sodium chloride gargle is the effective way for treating sore throat and preserve oral health. It is able to suppress bacterial growth and infection possibilities. It also possess anesthetic properties which lowers tooth pain and helps to strengthen gums and lower inflammation which occurs as a result of an infection.

7. Sunstroke prevention

Sunstroke is the dehydration affecting fluid balance in the body and resulting severe muscle cramps in the body including heart and vascular system. Pure water has low boiling point than saltwater so sodium is helpful to prevent sunstroke. If one has not adequate fluid balance between potassium and sodium, the body is not likely to overheat as fast it would have. In addition, excess heat helps to accelerate depletion of sodium ions that makes it essential that should be replaced in timely manner.

8. Brain activity

Sodium has a crucial role in brain where it supports in conduction of nerve signals along neurons in brain so end result of transmission could be executed. It is required for coordination during movement and should translate well for preventing typical brain fog and related dizziness or inability to focus.

9. Slows aging process

Topical use of anti-aging preparations on skin include some form of sodium compound as it combat free radical activity on skin. Free radicals could damage skin and promote breakdown of structural protein collagen which results older skin than real. Most of the moisturizers contain sodium which is the most important things for preventing excessive evaporation of water that promote hydrating properties.

10. pH balance

pH is a measure of balance between acid and alkali compounds having overall body requiring slightly alkaline-neutral environment for best cellular function. Sodium balances this helps in kidney functions, promote urine excretion as urine being an acidic compound. It prevents recycling of ions into blood which make it more acidic and supports with regulation of normal function.

11. Sound sleep

Sodium is a mineral containing anti-catabolic properties that helps to minimize effect of stress hormone cortisol on the human body. Due to this people with low sodium diet has higher problems of getting sleep or staying asleep. Unless one has hypertension, intake of sodium is a better choice within normal ranges and not avoids it completely.

12. Assist to lose weight

Sodium is effective for water retention; actually it could assist with weight loss. Sodium is noted for its ability to suppress cortisol levels. Cortisol is a potent hormone which promotes fat and water retention. Cortisol has stronger effect on gaining weight than sodium alone. It could influence other hormones to lower metabolism of fat.

13. Promote appetite

Literally taste of food has strong correlation with actual appetite which clears why bland food does not motivate to eat. It is good news for those who wish to lose weight. Intake of sodium within daily recommended levels and only lower this if one is predisposed to hypertension or other diseases related with sodium disorders.

Can Sodium Deficiency Develop?

On contrary to most essential nutrients whereby pecularity emanate from diet deficiency can take weeks, months, or even years to develop. Electrolyte imbalances can lead to alterations much more rapidly. Low presence of sodium in the body result in alterations in activity of excitable tissue including nerves, brain, and muscle. This can occur within a day or two.

Because of the abundance of sodium in the human diet, the potential for a deficiency is somewhat low. However, certain situations may place some people at a greater risk. These include eating a very low-sodium diet in conjunction with excessive sweating and/or chronic diarrhea. Still, even under these conditions deficiency is very rare. Excessive sweating makes us thirsty and beverages would probably include some sodium. Furthermore, since the sodium concentration in our sweat is lower than in our blood it would take the loss of a couple of pounds of body weight in the form of sweat before any distress would occur.

Ingesting salt tablets on a hot day used to be a common practice, especially for athletes. However, this practice is no longer recommended for several reasons. Initially it cause intestinal discomfort or possibly diarrhea. Then it would add more sodium to the body than lost in sweat. To adjust elevated sodium concentration in the blood, more urine would have to be produced. This would lead to more water loss from the body, which during athletic performance could be a problem.

References:

https://www.naturalfoodseries.com/13-benefits-sodium/

Potassium is a mineral that is found in many foods, especially vegetables. It is most abundant in green leafy vegetables. But potassium is also found in meat, chicken, and fish, as well as many fruits. Potassium is believed to improve the control of blood pressure. As a result, it is not uncommon for medical providers to suggest that their patients with high blood pressure increase their intake of dietary potassium. Keeping blood pressure under control helps protect kidney health. In addition, potassium prevents the leaching of calcium from the bones, which reduces the amount of calcium in the urine. This impedes the formation of painful stones in the kidneys. Potassium helps build proteins, breaks down and uses carbohydrates, builds muscle, and maintains normal body growth. It helps to maintain the acid balance in the body and is necessary for the electrical activity of the heart.

What are the food sources of Potassium?

A few foods have excellent amounts of potassium. These include beet greens, dried figs, Swiss chard, spinach, and bok choy. Many more foods have very good amounts of potassium. These include beets, Brussels sprouts, broccoli, cantaloupe, tomatoes, asparagus, cabbage, summer squash, crimini mushrooms, kale, turnip greens, celery, romaine lettuce, and bell peppers. And countless numbers of foods have good amounts of potassium. These include lima beans, sweet potatoes, soybeans, pinto beans, lentils, avocados, kidney beans, tuna, papaya, winter squash, salmon, bananas, green peas, scallops, strawberries, kiwifruit, cauliflower, eggplant, and watermelon. Potassium is often added to multivitamins, but people who wish to take extra potassium may purchase it as a single- or fewer ingredient supplements.

What are the daily intake recommendations?

The Food and Nutrition Board of the Institute of Medicine recommends the following dietary intake of potassium. Adults 19 years and older should take in 4.7 g per day, while women who are breast-feeding should take in 5.1 g per day. Teens between the ages of 14 and 18 years should take in 4.7 g per day, while children between the ages of 9 and 13 years should take in 4.5 g per day. Children between the ages of four and eight years should take in 3.8 g per day, while children between the ages of one and three should take in 3 g per day. Infants between the ages of 7 and 12 months should take in 0.7 g per day, while newborns up to 6 months should take in 0.4 g per day. 2 There is no tolerable upper limit for potassium.

Health Benefits of Potassium Intake

Here we know about the health benefits with an intake of potassium:

1. High blood pressure

In a randomized, placebo-controlled crossover study published in 2015 in the Journal of Human Hypertension, researchers from the Netherlands examined the effects of potassium and sodium supplementation on blood pressure and arterial stiffness in 37 untreated pre-hypertensive people. During the study, the subjects ate a “fully controlled diet” that was relatively low in potassium and sodium. The subjects were told to keep other lifestyle behaviors, such as physical activity, “constant.” After a one-week “run-in” period, the subjects took capsules with supplemental potassium, supplemental sodium, or a placebo, each for four weeks. Thirty-six subjects completed the study. They had a mean pre-treatment blood pressure of 145/81 mm Hg, and 69 percent had a systolic blood pressure at or above 140 mm Hg. When the participants were taking the potassium supplementation, they experienced significant reductions in blood pressure. The researchers concluded that “increase in intake of potassium, on top of a relatively low-sodium diet, provides beneficial effect on Blood pressure.”

In a meta-analysis published in 2015 in the Journal of Hypertension, researchers from Switzerland wanted to learn more about the ability of potassium to lower blood pressure in non-medicated people with or without high blood pressure. In addition, the researchers examined the association between potassium intake, sodium-to-potassium ratio, and reductions in blood pressure. The cohort consisted of 15 randomized, controlled trials with a total of 917 patients. All of the studies, which were published between 1984 and 2010, were conducted for at least four weeks. The researchers learned that potassium supplementation reduced levels of systolic blood pressure, especially in people who were hypertensive. And they concluded that their findings “approve complete benefit of increase in potassium intake by patients having uplifting BP, especially with not antihypertensive treatment.”

2. Kidneys and cardiovascular health

In an observational study published in 2015 in the Clinical Journal of the American Society of Nephrology, researchers from Japan explained that people with type 2 diabetes are at increased risk for a variety of health concerns, such as kidney and cardiovascular problems. In fact, it has been shown that people with type 2 diabetes have a significantly higher risk of developing end-stage renal disease and cardiovascular disease. Should people with type 2 diabetes consume more potassium? The cohort, which was formed between 1996 and 2003, consisted of 623 people who had type 2 diabetes and normal renal functioning. Follow-up continued until 2013; the median follow-up period was 11 years. The study measured amounts of potassium in the urine; people with higher amounts of potassium in their urine took in higher amounts of potassium. The researchers found that higher intakes of potassium were associated with lower risk of renal dysfunction and low risk of cardiovascular problems. And they concluded that “higher excretion of urinary potassium was linked with slower decline of renal function and minor incidence of cardiovascular problems in type 2 diabetic patients with normal renal function.”

3. Reduce chances of Stroke

In a meta-analysis published in 2011 in the journal Stroke, researchers from Sweden examined the association between intake of potassium and risk of stroke. The cohort consisted of 10 independent prospective studies, published between 1987 and 2011, that contained a total of 8,695 cases of stroke and 268,276 participants. Half of the studies were conducted in the United States. The other studies took place in Europe, Japan, and Taiwan. The researchers found a statistically significant inverse association between potassium intake and the risk of stroke. For every 1,000 mg per day increase in potassium intake, the risk of total stroke decreased by 11 per cent. The reductions in stroke were most often seen in ischemic strokes or those caused by a blood clot that disrupts the blood supply to the brain.

4. Stronger bones

Potassium is beneficial for promoting bone health. This mineral has certain properties which stabilize various body acids that help in retaining and preserving calcium making it helpful for bone strength and durability. Additionally, a study shows that intake of fruits and vegetables have high content of potassium resulting to high mineral density in bones extending its lifespan.

5. Neural activity

It assists in maintenance of electrical conductivity of brain and affects brain function drastically. It involves in brain function such as memory retention and learning. Moreover, health problems such as epilepsy are related with dysfunction of potassium channels which takes place by deficiency of potassium. Literally, potassium currents have a crucial role in mammalian neurons. These channels are intertwined with various neural function and supports moderating and regulating electrical currents through entire body.

6. Lowers anxiety and stress

It is helpful for people with undesirable mental states such as anxiety and stress. It acts as a stress buster and effectively improves mental performance. Anxiety and stress are destructive health aspects. Potassium is helpful to combat chronic stress. It stabilizes various hormones in body including stress hormones such as cortisol and adrenaline and a surplus could be harmful to the body’s systems.

7. Fluid balance

It is required to maintain fluid balance in the body. Various cells call for correct water balance in order to have efficient operation and potassium benefits cells in stabilizing balance. Fluid balance helps to maintain functions of organ systems in one or another way so it is recommended to consume bananas after sporty events.

8. Function of nervous system

Potassium promotes efficiency of nerve reflexes which conveys message from one part of the body to next. It assists muscle contraction for carrying out various functions each day without being tired quickly.

9. Lowers appearance of cellulite

Fluid retention is the major cause of cellulite. Potassium is found to be helpful in eliminating excess waste from cells by also minimizing cellulite appearance.

10. Body growth

In fact body requires potassium for process and use of carbohydrates that is consumed. Being an adult or child, potassium is required for building muscle and protein. Potassium ensures the continuity of development at healthy and normal rate.

What happens with too little or too much Potassium intake?

In the United States, potassium deficiency is believed to be very common. This is thought to be the direct result of the heavy reliance on processed foods. But other factors increase the risk of a deficiency. Women and African Americans appear to be at increased risk for deficiency. People who undergo an activity that increases fluid loss—such as exercising or working outside in hot weather— may lose potassium. Moreover, potassium deficiency is seen in people who suffer from frequent vomiting and acute or chronic diarrhea, as well as those with ongoing gastrointestinal problems. Symptoms of low levels of blood potassium, a condition known as hypokalemia, are weak muscles, abnormal heart rhythms, and a rise in blood pressure.

“Hyperkalemia” is the name for excess amounts of potassium in the blood. It may trigger abnormal and dangerous heart rhythms. Hyperkalemia may be caused by poor kidney function, certain heart medications, such as angiotensin converting enzyme inhibitors and angiotensin 2 receptor blockers, potassium sparing diuretics, and severe infections.

Is It Possible to Develop Potassium Toxicity?

With elevation of blood potassium level (hyperkalemia), it would certainly affect the proper functioning of the excitable tissue, especially the heart and brain. The heart may actually fail to beat if hyperkalemia is severe and prolonged. Together with sodium, blood potassium levels are monitored closely in people diagnosed with diseases affecting their kidneys.

References:

https://www.naturalfoodseries.com/11-benefits-potassium/

https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-potassium.html