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231. Vegetable Juices that Fight Fatigue
Raw vegetable juices, especially carrot juice, taken separately or in combination with juices of beets and cucumbers, is highly valuable in overcoming fatigue. The formula proportions considered helpful in the combination juice of 500 ml are carrot 300 ml and beet and cucumber 100 ml each. The patient should avoid depending for an energy lift, on crutches such as taking aspirin, tranquillisers and other drugs, drinking coffee or alcohol, smoking, eating some sugar or sweets. They give only a temporary boost and this is soon followed by a downward plunge of energy, leaving the sufferer worse than before.
232. In Praise of Salt
You are surely worth your salt. Salt is the essential source of the mineral sodium. Sodium chloride, the chemical name for common salt, contains 39 per cent of sodium, an element which never occurs in free form in nature. It is found in an associated form with many minerals especially in plentiful amounts with chlorine. The body of a healthy person weighing about 65 kg contains 256g of sodium chloride. Of this the major part, just over half, is in the extra-cellular fluid. About 96g is in bone and less than 32g in the cells. Sodium is the most abundant: chemical in the extra-cellular fluid of the body. It acts with other electrolytes, especially potassium, in the intracellular fluid, to regulate the osmotic pressure and maintain a proper water balance within the body. It is a major factor in maintaining acid-base equilibrium, in transmitting nerve impulses, and in relaxing muscles. It is also required for glucose absorption and for the transport of other nutrients across cell membranes. Sodium can help prevent catarrh. It promotes a clear brain, resulting in a better disposition and less mental fatigue. Because of its influence on calcium, sodium can also help dissolve any stones forming within the body. It is also essential for the production of hydrochloric acid in the stomach and plays a part in many other glandular secretions. There is some natural salt in every food we eat. Vegetable foods rich in sodium are celery, cucumbers, watermelon, lemons, oranges, grapefruit, beet-tops, cabbage, lettuce, corn, lady's fingers, apple, berries, pears, squash, pumpkin, peaches, lentils, almonds and walnuts. Animal food sources include shell fish, lean beef, kidney, bacon and cheese. The sodium chloride requirements for persons living in the tropics have been estimated at 10g to 15g per day for adults who are engaged in light work and 15g to 20g for those engaged in hard work. The requirements of children are from five to 10g and those for adolescent boys and girls from 10g to 25g. Both deficiency and excess of salt may produce adverse effects o the human body. Deficiencies of sodium are, however, rare and may be caused by excessive sweating, prolonged use of diuretics, or chronic diarrhoea. Deficiency may lead to nausea, muscular weakness, heat exhaustion, mental apathy and respiratory failure. Over-supply of sodium is a more common problem because of overuse of dietary sodium chloride or common salt. Too much sodium may lead to water retention, high blood pressure, stomach ulcers, stomach cancer, hardening of arteries and heart disease. In case of mild deficiency of sodium chloride, taking a teaspoon of common salt in one half litre of water or any fruit juice quickly restores the health. In severe conditions, however, administration of sodium chloride in the form of normal saline by intravenous drip may be restored to. The adverse effects of excessive use of sodium chloride can be rectified by avoiding the use of common salt.
233. Calcium the Vital Mineral
No mineral is more vital to the human body than calcium. The human body needs calcium more than any other mineral. A man weighing 70 kg contains one kg of calcium. About 99 per cent of the quantity in the body is used for building strong bones and teeth and the remaining one per cent is used by the blood, muscles and nerves. Calcium performs many important functions. Without this mineral, the contractions of the heart would be faulty, the muscles would not contract properly to make the limbs move and blood would not clot. Calcium stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body. Calcium is found in milk and milk products, whole wheat, leafy vegetables such as lettuce, spinach, and cabbage, carrots, watercress, oranges, lemons, almonds, figs and walnuts. A daily intake of about 0.4 to 0.6 grams of calcium is considered desirable for an adult. The requirement is larger for growing children and pregnant and lactating women. Deficiency may cause porous and fragile bones, tooth decay, heart palpitations, muscle cramps, insomnia and irritability. A large increase in the dietary supply of calcium is needed in tetany and when the bones are decalcified due to poor calcium absorption, as in rickets, osteomalacia and the malabsorption syndrome. Liberal quantity of calcium is also necessary when excessive calcium has been lost from the body as in hyperparathyroidism or chronic renal disease.
234. Chlorine the Digestive Mineral
Chlorine is the digestive mineral. Ensure your body's supply of chlorine by adequate consumption of salt. In the human body, chlorine is liberated by the interaction of common salt, taken along with food, and hydrochloric acid liberated in the stomach during the process of digestion. It is essential for the proper distribution of carbon dioxide and the maintenance of osmotic pressure in the tissues. This food element is necessary for the manufacture of glandular hormone secretions. It prevents the building of excessive fat and auto-intoxication. Chlorine regulates the blood's alkaline -acid balance and works with Potassium in a compound form. It aids in the cleaning out of body waste by helping the liver to function. Chlorine is found in cheese and other milk products, green leafy vegetables, tomatoes, all berries, rice, radishes, lentils, coconuts and egg yolk. No dietary allowance has been established, but an average intake of daily salt will ensure adequate quantity of chlorine. Deficiency of this mineral can cause loss of hair and teeth.
235. Cobalt the Chameleon of Nutrients
Cobalt is the mineral that we consume as a vitamin. Cobalt is a component of vitamin B12, a nutritional factor necessary for the formation of red blood cells. Recent research in vitamin B12 has shown that its pink colour is attributed to the presence of cobalt in it. The presence of this mineral in foods helps the synthesis of haemoglobin and the absorption of food- iron. The best dietary sources of cobalt are meat, kidney and liver. All green leafy vegetables contain some amount of this mineral. No daily allowance has been set. Only a very small amount up to 8 mcg is considered necessary.
236. Fluorine the Forgotten Nutrient
Who ever hears about the many uses of fluorine by the body? Yet this element is essential to good health. Fluorine is the element that prevents diseases from decaying the body. It is a germicide, and acts as an antidote to poison, sickness and disease. There is a strong affinity between calcium and fluorine. These two elements, when combined, work particularly in the outer parts of bones. They are found in the enamel of the teeth and the shiny, highly polished bone surface. Fluorine is found in goat's milk, cauliflower, watercress, garlic, beets, cabbage, spinach and pistachio nuts.
237. Iodine the Vitality Nutrient
Maintain the beauty of your neck and the vitality of your metabolism by adequate consumption of iodine. The chief store-house of iodine in the body is the thyroid gland. The essential thyroxin, which is secreted by this gland, is made by the circulating iodine. Thyroxin is a wonder chemical which controls the basic metabolism and oxygen consumption of tissues. It increases the heart rate as well as urinary calcium excretion. Iodine regulates the rate of energy production and body weight and promotes proper growth. It improves mental alacrity and promotes healthy hair, nails, skin and teeth. The best dietary sources of iodine are kelp and other seaweeds. Other good sources are turnip greens, garlic, watercress, pineapples, pears, artichokes, citrus fruits, egg yolk and sea foods and fish liver oils. The recommended dietary allowances are 130 mcg. per day for adult males and 100 mcg. per day for adult females. An increase to 125 mcg. per day during pregnancy and to 150 mcg. per day during lactation has been recommended. Deficiency can cause goitre and enlargement of the thyroid glands. Small doses of iodine are of great value in the prevention of goitre in areas where it is endemic and are of value in treatments, at least in the early stages. Larger doses have a temporary value in the preparation of patients with hyperthyroidism for surgical operation.
238. Magnesium the Neglected Mineral
Magnesium is often neglected in human nutrition. Green vegetables, soybeans, brown rice, sunflower and sesame seeds are essential sources of this mineral. All human tissues contain small amounts of magnesium. The Adult human body contains about 25 gm of this mineral. The greater part of this amount is present in bones in combination with phosphate and carbonate. Bone ashes contain less than one per cent magnesium. About one-fifty of the total magnesium in the body is present in the soft tissues, where it is mainly bound to protein. Next to potassium, magnesium is the predominant metallic action in living cells. The bones seem to provide a reserve supply of this mineral in case of shortage elsewhere in the body. Biochemists call magnesium the " cool, alkaline, refreshing, sleep-promoting mineral". Magnesium helps one keep calm and cool during the sweltering summer months. It aids in keeping nerves relaxed and normally balanced. It is necessary for all muscular activity. This mineral is in activator for most of the enzyme system involving carbohydrate, fat and protein in energy-producing reactions. It is involved in the production of lecithin which prevents building up of cholesterol and consequent atherosclerosis. Magnesium promotes a healthier cardiovascular system and aids in fighting depression. It helps prevent calcium deposits in kidneys and gallstones and also brings relief from indigestion. Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables. Other good sources of this mineral are nuts, soybeans, alfalfa, apples, figs, lemons, peaches, almonds, whole grains, brown rice, sunflower seeds and sesame seeds. The recommended dietary allowances for magnesium are 350 mg per day for adult man, 300 mg for women and 450 mg during pregnancy and lactation. Deficiency can lead to kidney damage and kidney stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism and premature wrinkles. Chronic alcoholics often show a low plasma magnesium concentration and a high urinary output. They may, therefore, require magnesium therapy especially in an acute attack of delirium tremens. Magnesium has also proved useful in bladder and urinary problems and in epileptic seizure. This mineral together with vitamin B6 or pyridoxine has also been found effective in the prevention and treatment of kidney stones. Magnesium can be taken in therapeutic doses up to 700 mg a day.
239. Manganese the Mental Mineral
Ensure adequate consumption of manganese for intelligence and coordination. The human body contains 30 to 35 mg of manganese, widely distributed throughout the tissues. It is found in the liver, pancreas, kidney, and pituitary glands. This mineral helps nourish the nerves and brain and aids in the coordination of nerve impulses and muscular actions. It helps eliminate fatigue and reduces nervous irritability. Manganese is found in citrus fruits, the outer covering of nuts, grains, in the green leaves of edible plants, fish and raw egg yolk. No official daily allowance of manganese has been established, but 2.5 to 7 mg is generally accepted to be the average adult requirement. A deficiency of this mineral can lead to dizziness, poor elasticity in the muscles, confused thinking and poor memory.
240. Potassium the Power Mineral
Potassium is essential to the life of every cell of a living being and is among the most generously and widely distributed of all the tissue minerals. It is found principally in the intracellular fluid where it plays an important role as a catalyst in energy metabolism and in the synthesis of glycogen and protein. The average adult human body contains 120 g as potassium and 245 g as potassium chloride. Out of this body potassium, 117 g is found in the cells and 3 g in the extracellular compartment. Potassium is important as an alkalising agent in keeping a proper acid-alkaline balance in the blood and tissues. It is essential for muscle contraction and therefore, important for proper heart function. It promotes the secretion of hormones and helps the kidneys in detoxification of blood. Potassium prevents female disorders by stimulating the endocrine hormone production. It is involved in the proper functioning of the nervous system and helps overcome fatigue. It also aids in clear thinking by sending oxygen to the brain and assists in reducing blood pressure. Potassium is widely distributed in foods. All vegetables, especially green, leafy vegetables, grapes, oranges, lemons, raisins, whole grains, lentils, sunflower seeds, nuts, milk, cottage cheese and butter milk are rich sources. Potatoes, especial potato peelings, and bananas are especially good sources. Potassium requirements have not been established but on intake of 0.8 to 1.3 g per day is estimated as approximately the minimum need. Potassium deficiency may occur during gastrointestinal disturbances with severe vomiting and diarrhoea, diabetic acidosis and potassium-losing nephritis. It causes undue nervous and body tiredness, palpitation of the heart, cloudiness of the mind, nervous shaking of the hands and feet, great sensitivity of the nerves to cold, and excessive perspiration of the feet and hands. In simple cases of potassium deficiency, drinking plenty of tender coconut water daily, can make up for it. It is advisable to consume plenty of figs, apricots, prunes, almonds and tomatoes during the use of oral diuretics. Potassium-rich foods should be restricted during acute renal failure and Addison's disease.
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