The major role iron plays is that of an oxygen transport assistant. It’s found in the hemoglobin, a protein inside red blood cells that helps move oxygen out of the lungs so that it can be carried to the body parts that require it. Muscles, tissues and organs all need oxygen. The immune system needs iron too. Iron assists with the metabolization process and it’s crucial in body’s ability to regulate temperature.

One interesting fact about iron is that it has the ability to regulate how much the body absorbs. When current iron levels are sufficient, no iron is absorbed. And that’s good because too much can cause toxicity. When levels start to decrease, the body goes into iron absorption mode.

Iron is present in both mother’s milk and formula, but infants consume a much higher percentage of iron when they are breastfed. Infants that are not breastfed should be given iron fortified formula and/or cereal or an iron supplement.

Sources of iron

The hemoglobin contains two different types of iron: heme iron and non-heme iron. The main difference between the two is the absorption capability. The body easily absorbs heme iron but absorbing non-heme iron is more difficult. Absorption rates of non-heme iron can be improved by including meat, fish and vitamin C to the diet.

Another difference is the source of these two types of iron. Organ meats such as liver, heart and kidneys, and lean beef, fish, seafood, sardines, anchovies and poultry are good sources of heme iron. Plant sources provide much of the body’s non-heme iron. Good sources include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs and soy products.

Organ meats such as liver, heart and kidneys and lean beef, fish, seafood, sardines, anchovies and poultry are food sources that are rich in heme iron. Plant sources provide much of the body’s non-heme iron. Some good sources include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs, soy products and fortified cereals. Many other foods have been enriched with iron and this is important because most processed foods lose their natural iron supply. Pasta, bread made with refined flour, white rice and ready-to-eat cereals fall into this last category.

Women over age 50 and all older men need 8 mg of iron/day. Any woman who has not yet started menopause needs more, 18 mg/day, compensate for the blood that is lost during a woman’s monthly menstrual cycle. Women who are pregnant or who may become pregnant should also get more iron.

Symptoms of an Iron deficiency

Several situations can lead to an iron deficiency. In some people, their bodies are not able to absorb it properly. An iron deficiency can also result from a significant loss of blood whether from a wound or because of a woman’s menstrual cycle. Finally, probably the most common reason for an iron deficiency is the diet. Very simply, many people do not consume adequate quantities of iron-rich foods.

One of the most notable symptoms of an iron deficiency is anemia. Its symptoms include fatigue, reduced mental capacity, insomnia, headaches, loss of appetite and an inability to maintain proper body temperature. An iron deficiency also diminishes the capacity of the immune system.

Sodium is an electrolyte meaning that it (along with chloride and potassium) helps control the electrical charges that occur between cells. These electrical charges are used by cells to communicate with one another. The electrical charges are also what give our five senses the ability to see, smell, touch, hear and taste.

Approximately 30% of the sodium inside the body is stored in the bones and the balance is found in body fluids. Sodium is a main component of blood plasma and approximately 60% is contained in the fluids that surround cells. About 10% of the body’s sodium is stored inside the cells. This division helps maintain a proper balance of water inside as well as outside these cells.

Its presence in the circulatory system helps the body keep blood pressure and the overall volume of blood flow within normal ranges. Sodium helps keep the blood from clotting, which can be a very dangerous situation. In the blood, sodium together with potassium helps maintain the blood’s delicate pH balance. Sodium also helps carry important nutrients to the cells.

In the digestive system, sodium assists in the process of metabolizing foods into energy. It protects the stomach lining by preventing the acids inside the stomach from burning it.

High quantities of sodium are in most processed and preserved foods. Potato chips and pretzels, hot dogs, ham and bacon, tomato sauces, ketchup, lunch meats and canned soups are good examples. Lower levels of sodium also occur naturally in many foods including meat, chicken, eggs, nuts, seafood, fish, carrots, beets, artichokes, cauliflower, celery and even milk. Since so many of the foods we eat already contain salt, it isn’t necessary to add more prior to consumption.

Symptoms of sodium deficiency

The body loses sodium every day. It escapes the body by way of the urine and also via sweat, which is why a considerable amount is lost on hot days and after a strenuous exercise session. Because so many foods contain sodium deficiencies are rare. However, a serious loss of sodium can result from excessive vomiting and/or diarrhea. Diuretics, such as those that are prescribed to help lower blood pressure, can also deplete sodium levels.

Symptoms of a sodium deficiency that is combined with a loss of water most often include muscle cramps and weakness, dizziness, an inability to concentrate, memory impairment and nausea. If the deficiency becomes serious, the circulatory system can collapse and the body can go into shock.

A deficiency in sodium alone can allow water to enter the cells causing the cells to become swollen. Water intoxication may result. Symptoms include fatigue, apathy, muscle twitching and anorexia.

Processes that need magnesium

Roughly one-half of the body’s supply of magnesium can be found in the bones. The cells that make up the body’s organs and other body tissues store the balance, except for the small amount that’s found in the blood. Like calcium and phosphorus, magnesium is needed to properly develop and maintain the skeletal system. Specifically, magnesium is crucial to the body’s ability to absorb calcium and it also helps regulate calcium levels.

Where the heart is concerned, magnesium is just as important. It helps to regulate the heart’s rhythm which reduces the risks of developing arrhythmias. Magnesium also helps to reduce blood pressure, greatly lowering the risks associated with heart disease. Studies centering on magnesium’s ability to lower cholesterol levels are ongoing and show promising results.

Magnesium plays a role in the metabolism of carbohydrates and it’s believed to be involved in the way insulin is released and the way it behaves in general. Magnesium’s role in diabetes is also being studied and it seems there is a link between diabetes and a magnesium deficiency.

Magnesium helps keep the blood’s pH levels in balance by controlling the amount of acid in the blood.

Magnesium helps keep muscles relaxed and it also helps relax the mind. Muscle tension, anxiety and even headaches and migraines can all be kept under better control when the body has sufficient levels of magnesium.

Without magnesium, the body would not be able to produce serotonin, the ‘feel good’ neurotransmitter. If you’re looking for a natural way to control such conditions as hyperactivity, post traumatic stress disorder or anxiety you may benefit by ensuring you are providing your body with the recommended daily allowance of this multi-purpose mineral.

For adult men, the recommended daily requirement for magnesium is 350 mg/day. Women should get 280 mg/day. Pregnant women should increase their magnesium intake to 300 mg/day.

Sources of magnesium

Dark green vegetables such as spinach, kale, broccoli and avocado are excellent sources of magnesium. Whole grains, legumes, black beans, brown rice, lentils, almonds, cashews, peanuts and peanut butter, bananas, soybeans, wheat bran and bran flakes, lean meats, dried figs, halibut, crab and sardines are other good sources. There also is a significant amount of magnesium in hard tap water. By definition, hard water contains a lot of minerals. If you have hard water where you live, be sure to take advantage of this source!

When magnesium deficiency is suspected

The first signs of a magnesium deficiency include nausea, vomiting, a loss of appetite, fatigue and a feeling of weakness. As the deficiency progresses, a person can develop an irregular heartbeat, heart spasms, changes in personality, tingling and numbness and muscle cramps. There may even a decrease of calcium and phosphorus in the blood.

As mentioned above, magnesium deficiencies may also lead to heart disease, diabetes and osteoporosis.

And without copper, the body could not complete the process of building the bones that make up the skeletal system. It is one of the minerals the body relies on to help keep bones strong. Strong bones are less likely to break, fracture or become brittle. And bones that are strong can keep osteoporosis from developing.

Copper and the skin

Copper plays an important role in the formation of two components that are vital to healthy skin: elastin and collagen. Collagen is present in the skin’s connective tissues and it plays a crucial role in the body’s ability to quickly and thoroughly heal all wounds. Elastin is what gives skin the ability to stretch and spring back into shape. It is also what helps prolong the onset of wrinkles.

Copper is one of the ingredients found in the hair’s pigmentation. Pigmentation is what gives hair its color and its sheen. In addition, copper must be present in order for the body to make the neurotransmitter noradrenaline.

Copper is also important for lowering the risks associated with the onset of heart disease including heart arrhythmia, high blood pressure, high cholesterol and stroke. It gives the immune system a boost and finally, it is involved in the processes that manufacture important anti-oxidant enzymes.

Dietary sources of copper

Green vegetables, prunes, beans, peas, lentils, potatoes, sweet potatoes, turnip greens, mushrooms, beef liver, fish, mackerel, clams, crabmeat, lobster, oysters, nuts (particularly walnuts, peanuts, Brazil nuts and cashews), pumpkin, sunflower and sesame seeds, breads and cereals made from whole grains and barley are some good sources of copper.

The body is able to store this mineral for later use. Because of this, it is not necessary to rely on a daily dietary intake. However there is a recommended daily allowance for copper and it is 1.2 milligrams.

Symptoms of a copper deficiency

For many people, the likelihood of developing a copper deficiency is practically non-existent. There are two reasons for this. First, the body maintains around 100 ? 500 mg so it is unusual for this mineral to run low. Another reason has to do with the fact that most people get plenty of copper simply by drinking water. Before PVC piping came along, almost all pipes used to carry water were made out of copper. With copper pipes, trace amounts of copper regularly leach into the water system.

When the body does experience a deficiency of copper there usually is a corresponding deficiency of iron. That is why anemia is one of the symptoms. Severe anorexia or starvation, and serious kidney problems (which are very rare) can all contribute towards a copper deficiency. Other symptoms include dry skin and problems with hair.

It’s not really a serious problem for your health, but it can make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.

Most adults need about 7 to 8 hours of sleep each night. You know you’re getting enough sleep if you don’t feel sleepy during the day. The amount of sleep you need stays about the same throughout adulthood. However, sleep patterns may change with age. For example, older people may sleep less at night and take naps during the day.

If the cause of your insomnia is not clear, your doctor may suggest that you fill out a sleep diary. The diary will help you keep track of when you go to bed, how long you lie in bed before falling asleep, how often you wake during the night, when you get up in the morning and how well you sleep.

Here are some things you can do to help you sleep better:

* Go to bed and wake up at the same time every day, including weekends, even if you didn’t get enough sleep. This will help train your body to sleep at night.
* Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you’ll connect these activities with sleeping, and doing them will help make you sleepy.
* Use the bedroom only for sleeping or having sex. Don’t eat, talk on the phone or watch TV while you’re in bed.
* Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use earplugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
* If you’re still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.

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There are many forms of acne. It ranges from mild to severe and can be found on various parts of the body. Mild acne can usually be self treated, but severe cases are best left to health professionals like dermatologists.

The most common type of acne is Acne Vulgaris which literally means ‘common acne.’ This type of acne can cause blackheads, whiteheads, papules, pustules, nodules and cysts.

Blackheads – Blackheads occur in partially blocked pores. Sebum (the substance which causes oily skin), dead cells, and bacteria are slowly draining to the surface of the skin and the black color is caused by the pigments in the skin being exposed to air. Blackheads can take a long time to clear up.

Whiteheads – Unlike blackheads, whiteheads are contained beneath the surface of the skin. They are caused by completely blocked pores which trap the sebum, dead cells, and bacteria.

Papules – These are small red bumps on the skin. They are tender and cause irritation, but it is important not to touch them or squeeze them. Doing so may cause scarring.

Pustules – Pustules are what most people call pimples or zits. They appear as a red circle with a white or yellow center.

Nodules – These are much larger than other forms of acne. They are hard lumps underneath the surface of the skin which can be painful and last for several months. This type of acne is particularly vulnerable to scarring, so it is advisable to have it treated by a dermatologist.

Cysts – Cysts are similar to nodules except that they are filled with pus. They are painful and likely to scar if untreated. Like nodules, they should be treated by a dermatologist.

Acne Conglobata – This is a relatively rare form of acne vulgaris but it is extremely disfiguring and can cause severe psychological as well as physical suffering. Large lesions form on the face, chest, back, buttocks, upper arms, and thighs and can be accompanied by numerous blackheads. It causes damage to the skin and permanent scarring. It is more common in males than females, and the condition can persist for several years.

Acne Fulminans – This is a sudden appearance of Acne Conglobata accompanied with a fever and aching of the joints. It is usually treated with oral steroids.

Gram-Negative Folliculitis – This condition may be caused by long-term treatment of acne with antibiotics. It is a bacterial infection which causes pustules and cysts.

Pyoderma Faciale – This type of acne only affects females usually between the ages of 20 and 40. It causes large painful pustules, nodules and cysts on the face and may leave permanent scarring. It most often occurs in women who have never experienced acne before and usually clears up within a year.

Acne Rosacea – This form of acne usually affects people over the age of 30. It causes a red rash on the cheeks, forehead, nose, and chin. There may also be pimples and other skin blemishes. It occurs more often in females than males, although men often have more severe symptoms. It is a different form of acne than Acne Vulgaris and treatment is different for the two types.

Although fluoride is not considered an essential mineral, it certainly plays a significant role in keeping teeth and bones healthy and strong. Fluoride helps in the fight against tooth decay. That’s why it’s listed as an ingredient in many brands of tooth paste. Teeth need a way to fight tooth decay and fluoride is the best weapon. As acid slowly eats through a tooth’s enamel, the tooth’s protective coating is breached, allowing harmful bacteria to grow and thrive. This situation may ultimately cause cavities to develop. The fluoride a person gets by regularly brushing the teeth helps make teeth better able to resist these acids.

Fluoride also plays a role in the remineralization process. Remineralization, which is the process of restoring minerals that have been lost due to use or elimination, is especially important to bones. In the case of the bones, fluoride actually helps prevent mineral loss from occurring in the first place. Fluoride actually helps bones hold on to minerals more effectively. It’s believed that this function plays a big role in protecting a person against the onset of osteoporosis.

No recommended daily intake has yet been established for fluoride. The general consensus is that 1.5 mg/day for adults and no more than 2.5 mg/day for children is adequate.

Sources of fluoride

The mineral fluoride is not found in many foods. That’s why it has been added to toothpaste and some drinking water supplies. Using fluoridated water for cooking is another way to get this mineral inside the body. Drinking brewed tea that has been made with fluoridated water is another option. Canned fish (including their edible bones) such as salmon is also a good source. A dentist will usually prescribe additional fluoride treatments, especially for children, to further help protect teeth from decay.

Too much fluoride, especially in children, can lead to a condition called dental fluorosis, or mottling of the teeth. The main symptom of this condition is teeth that start to yellow. Too much fluoride can also cause bones and teeth to become brittle. Brittle bones are more likely to develop fractures. Excessive levels of fluoride over time can also lead to hyperthyroidism, a condition in which the body produces excessive amounts of thyroid hormones. Much of the debate over adding fluoride water involves the potential risks associated with over-consumption of this mineral.

Symptoms of fluoride deficiency

The most obvious sign that a person is not getting enough fluoride is the appearance of dental carries, better known as cavities and weakened tooth enamel. Brittle bones which generally are caused by bone demineralization are also a symptom of insufficient fluoride. This situation can lead to a higher likelihood of developing bone fractures and possibly even osteoporosis.

Since acne is such a common condition, parents of teenage children are sure to have experienced it themselves. As adults, we know that acne will pass, but this is small comfort to teenagers who are suffering from the embarrassment of acne. Parents need to be morally supportive, but also need to be a source of information and advice about how to treat acne.

One of the best ways for parents to help their children is to learn as much as possible about the various types of acne and how it can be treated. Armed with this knowledge you can help your teenager make appropriate decisions about medications or whether or not to consult with the dermatologist.

Just because you had acne when you were a teenager doesn’t make you an expert. New medications and new methods of treatment have been developed so that most common acne conditions can be brought under control. There are a variety of approaches, so knowing what is available will help you decide which is best for your child.

Consulting with a dermatologist is always a good idea for any skin condition. Those spots that appear on your teenager’s skin are most likely to be acne, but there are other skin conditions that resemble it. Consulting with a dermatologist will give you a definite diagnosis and also provide you with as many treatment options as possible.

Talking with your teenager about acne can be touchy because he or she is likely to be embarrassed by their appearance. You know best how to approach your teenager, but in general you need to be supportive and understanding. Never accuse your child of following habits that cause acne — the myths about oily foods, chocolate, or sex causing acne have been proven to be untrue.

Most likely, your teenager is trying everything he or she can to control the acne. Even if they don’t want to talk about it, it most likely is one of their major concerns. After all, acne can affect self image and sociability and in severe cases can lead to depression and withdrawal.

Let your teenager know that you are available and that you are willing to help him or her with their acne. Talking about your own experiences may help and certainly can’t hurt ? it may give your teenager a broader perspective on the condition.

Even though it may be small comfort, remind your child that most teenagers suffer from acne — they are not alone. It is estimated that 85% of adolescents have acne, and 40% have acne severe enough to need treatment by a dermatologist. If, after trying a few over-the-counter medications without success, encourage your child to go to a dermatologist. Medical treatments can include oral medicines, physical treatments, and ointments and lotions which are applied directly on the acne. These treatments can help clear up the acne while offering relief from the physical discomfort it causes.

Acne does not last forever. As your child gets older the acne should become less of a problem, and by the time they are in their early 20s should be a thing of the past.

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There are many types of over-the-counter treatments for acne. Most people, when first faced with an acne condition, usually go to the local pharmacy and buy an over-the-counter medication on the basis of recommendations from their friends or perhaps even television ads. It’s always a good idea, however, to consult with a doctor before using any kind of over-the-counter medication. Even though acne is a fairly benign condition, a doctor can advise on the best course of treatment and also offers suggestions based on your particular kind of acne.

Because of the large number of products available for treating acne, it can be difficult to decide which one to try. Depending on advice from your friends is not too reliable, because what works for one person may not work for another. It’s best if you have some background knowledge about the active ingredients in various acne medications, so you can make a better informed choice about which medication to try.

One of the most popular ingredients in acne treatments is benzoyl peroxide. It is found in gels and ointments and works by combating the bacteria which causes pimples. It is also useful for removing dead skin cells that accumulate on the surface of the skin. It is these dead skin cells which combine with sebum to create blackheads and whiteheads.

Benzoyl peroxide has been proven to be safe and effective in combating lesions. It can be used after acne has cleared up to keep the skin free from acne causing bacteria. The only side effect associated with this ingredient is dry skin, and this can be avoided by decreasing the frequency that it is applied on the skin. It can also bleach hair and clothing, so care must be taken when applying it.

Another popular ingredient in acne medications is salicylic acid. This prevents acne by clearing up dead skin cells which are accumulating too quickly and clogging the pores. Products which contain salicylic acid should continue to be used after the skin has cleared up to prevent future outbreaks of acne. The only side effects associated with salicylic acid are dry, irritated skin.

Other ingredients you may see in acne medications include resorcinol and sulphur. Resorcinol causes the top layer of skin to peel — including the dead skin cells which clog the pores. It is often combined with sulphur. It is not known how sulphur affects acne conditions, but it has been used effectively for more than 50 years. Sulphur is often combined with other ingredients besides resorcinol like salicylate acid and benzoyl peroxide. It is not usually used by itself because of its strong, unpleasant odor.

Of all these ingredients used for combating acne, benzoyl peroxide is probably the most versatile. It can be used in cleansing liquids or bars, as well as lotion, cream, and gels which are applied directly on the skin. The cleansing products are usually used once or twice a day, while the creams and lotions can be used as needed. They should be applied on the skin around the acne as well as the pimples themselves for most effectiveness. You must avoid getting benzoyl peroxide in the eyes, mouth or nose as it will cause irritation or inflammation.

Other Vitamin Info

Zinc plays many other key roles. It is involved in the complex process of healing wounds. Without zinc, a person’s sense of smell and taste may become diminished. Zinc is also involved in the synthesis of DNA. One of zinc’s biggest responsibilities is to help ensure that a person’s various stages of growth occur along normal guidelines, beginning with pregnancy and continuing through childhood and adolescence. It is also needed to ensure that the reproductive system develops normally.

Zinc helps transport Vitamin A from the liver and it also acts as an antioxidant, protecting the cells from the potential damage that can be caused by free radicals.

Sources of Zinc

Many different foods contain some amount of zinc. On a per-serving basis, oysters contain the greatest amount. But oysters are not part of the common diet. And that’s okay because red meat and poultry are two good sources and they’re popular choices among many cultures. Whole grains, nuts, beans, some seafood, dairy products and fortified foods are also good sources.

Care must be taken however, not to consume too much zinc. This is easy to do if a person eats a lot of fortified foods and also takes a zinc supplement. Doing so may impede the body’s ability to properly absorb copper which also is needed to keep the immune system operating correctly. Too much zinc can also impair the formation of blood cells.

Since zinc is vital during all stages of growth, infants up to 3 years of age should get 3 mg/day. Children need more and should increase intake to 5 mg/day. And adolescents need even more. They should get at least 8 mg/day. Adult men and pregnant women need 11 mg/day while adult women who are not pregnant or breastfeeding need only 9 mg/day. Finally those women who are lactating should up their intake of zinc to 12 mg/day.

Symptoms of a zinc deficiency

Some people cannot properly absorb zinc and this situation could lead to a zinc deficiency. Deficiencies also occur when people do not increase their intakes accordingly as they go through the different growth stages. The most notable symptom of a zinc deficiency is retarded growth. Sexual function and capability can also be delayed. Diarrhea, loss of hair, wounds that heal slowly, impotence, lethargy, and trouble with the sense of taste, loss of appetite, diminished immune capability and lesions that appear on skin and the eyes are other possible symptoms of a zinc deficiency.