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What are some of the
key roles of specific minerals?
It is well known
that we need iron for our red blood cells and calcium for strong bones, but the
importance of the other essential minerals is largely unknown to most people.
Let me briefly describe the key functions of the most important nutritional
minerals.
Calcium is the most abundant mineral in the body, constituting 1.5% to 2% of the total body weight. More than 99% of the calcium is present in the bones. In addition to building and maintaining bone and teeth, calcium is also important in enzyme activity in the body, as well as in muscle contraction, neurotransmitter release, regulation of our heartbeat, and blood clotting. Imbalances of calcium have been found to contribute to osteoporosis, rickets, and high blood pressure. Calcium is found in dairy products, in dark green leafy vegetables such as kale, spinach, and turnip greens, and in tofu.
Chromium functions as the "glucose tolerance factor (GTF)." Chromium's key benefit is to work closely with insulin in facilitating the transfer of glucose into cells.
Without chromium, insulin's action is blocked and blood sugar levels become elevated. Chromium levels have been found to be lower in cardiovascular disease and in prolonged periods of stress. Meats and whole grain products are the best sources of chromium, while fruits, vegetables, and dairy products have very low chromium concentrations.
Cobalt, an essential part of Vitamin B12 (cobalamin), participates in erythropoesis, the production of red blood cells (as from bone marrow). Toxic, elevated levels of cobalt can contribute to heart, thyroid, and pancreatic damage. Vegetables and whole grains are the primary dietary sources of cobalt intake. Vitamin B12 may be a source of cobalt in its organic form.
Copper is an essential trace mineral involved in several key enzymatic reactions in the body. Copper, the third most abundant essential trace mineral after iron and zinc, plays a critical role in the enzyme super-oxide dismutase, one of the key antioxidant enzymes in our cells. Hypochromic anemia is a main result of an imbalance of copper. Low levels can trigger hair and skin depigmentation. High levels can cause nausea, vomiting, and diarrhea, as well as behavior problems. Copper is widely distributed in foods. The richest sources are oysters, other shellfish, organ meats, and legumes.
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