Carl Bourhenne's Fitness and Long Life Manual |
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Youthful and Attractive |
Part I - Part II - Part III
5) MINERALS: Minerals are needed daily and, along with Vitamins, are sometimes called "micronutrients". They are inorganic elements which help to form tissues and other body chemicals. They help to regulate the pH (acid-base) balance of the body and fluid levels, and assist in muscle contraction and nerve transmission.
Minerals are constituents of all tissues and internal fluids, including the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are important factors in all physiological processes, strengthening skeletal structures, and preserving the vigor of the heart and brain, as well as all muscle and nerve systems. Minerals are also important in the production of hormones.
Physical and emotional stress cause a strain on the body's supply of minerals. A mineral deficiency often results in illness, which may be checked by the addition of the missing mineral to the diet.
Minerals not listed here are either not known to be of benefit to the human body, or are toxic (poisonous).
The following minerals are essential in human nutrition. They are vital to mental and physical well-being.:
| Calcium | Manganese | |
| Chlorine | Molybdenum | |
| Chromium | Phosphorous | |
| Cobalt | Potassium | |
| Copper | Selenium | |
| Fluorine | Sodium | |
| Iodine | Sulfur | |
| Iron | Vanadium | |
| Magnesium | Zinc |
And the Essential Trace Minerals, whose role in human nutrition is unknown:
Boron, Lithium, Silicon, Strontium, Tin, and Tritium.
6) WATER and AIR are the body's most urgently needed nutrients, so a brief explanation is included here, showing how to utilize them best.
Tap water (from surface water) may contain pollutants from the air, or from rainwater runoff into the waterways, causing fertilizer or insecticide residue. Chemicals added to tap water to kill bacteria may themselves contain small amounts of poisonous or carcinogenic (cancer-producing) substances.
Well water has a much less uniform mineral content than surface water, but depending on the area, well water can range from nearly no minerals, to excessive amounts. It may also contain "inorganic" minerals which cannot be assimilated by the body.
Boiling water for purity is not recommended. Although all bacteria is killed, the pure water all goes up in steam, and the remaining water may contain unhealthy concentrated amounts of heavy metals or nitrates.
The only "pure" water there is, (100% pure hydrogen and oxygen) is water in fruits and vegetables, and "distilled" water. This pure water, although the best water to consume, has no minerals, so the mineral requirements must be met through mineral-rich foods, or by supplements.
The average adult maintains about 45 quarts of water in the body. They lose through excretion (including perspiration) about 3 quarts per day, depending on activity level and environment (this can range from less than 1 quart, to 10 quarts per day in a very hot climate).
The daily intake of water by drinking water and various liquids, and by consuming water contained in foods, should be sufficient to maintain the body's required water level. Large deficiencies of water should be corrected as soon as possible.
The old story of not drinking liquids while exercising is incorrect. Small amounts of liquid should be consumed throughout the exercise period, as needed.
Breathing in is called "inspiration", and breathing out is called "expiration". The total air the lungs can hold is 3 to 5 quarts, depending on the individual's capacity. This total amount is called "vital capacity". The air that passes in and out during ordinary breathing is "tidal air", and is about 500 cc (cubic centimeters) of air.
After a normal expiration, you can forcibly breathe in about 3,000 cc of air. This air is called "complemental air". After a normal expiration, you can force out about another 1,000 cc of air. This air is called "supplemental air".
No matter how hard you blow out, there always remains in the lungs about 1,000 to 1,500 cc of air. This is called "residual air".
Thus, during ordinary breathing we use only about one-eighth of our lung capacity, so a large part of our lungs don't receive fresh air with each breath. This is the primary reason that occasional deep breathing is so vital. Air does not circulate within the lungs themselves. Stale air remains in the unused portion of the lungs until a deep enough breath is taken to replace it. Insufficient oxygen creates a variety of health problems such as impaired brain functioning and memory, reduced nerve sensations, and loss of brain cells.
Breathing should be deep and regular, with the stomach protruding on the intake of breath. Conversely, hyperventilating is also unhealthy because it results in low CO2 levels. In addition to being a waste product of oxygen metabolism, CO2 aids in maintaining our pH balance. Low CO2 levels constrict the blood vessels and can contribute to stroke, migraine headache, cancer, epilepsy, and angina pectoris.
Filling the lungs more completely expands and stimulates them, bringing fresh air and fresh circulation into all areas of the lungs. It is not commonly known that the lungs themselves do not actively expand and contract in the breathing process. This is done by the movement of the diaphragm (the large, dome-shaped muscle which separates the abdomen from the chest), and by the chest muscles - especially the small muscles attached to the ribs.
The best method of sustaining a healthy respiratory system is to perform daily exercise which causes us to breathe very deeply for at least 10 minutes, in a reasonably clean air area (not a busy street).
FOLLOWING IS A DETAILED DESCRIPTION OF THE REASONS THAT WE NEED EACH OF THE VARIOUS
VITAMINS AND MINERALS, SHOWING:
Their Main Functions
The Effects Of Deficiency
The RDA (Recommended Daily Dietary Allowance)
The Best Sources
The RDA is generally the current Recommended Daily Dietary Allowance which, contrary to popular opinion, is adequate for most people, since it is up-dated every five years. It is designed for the most physiologically active portion of our population.
Supplementation of Vitamin C, and the anti-oxidants Vitamin E and Beta-Carotene may be useful, along with you own pet theories. Each vitamin has its own toxicity level, and even small excesses of many vitamins and minerals interfere with the body's functions.
If you have any question about whether to take supplements, which supplements to take, or how much of each you need why not ask your doctor, who knows your body?
Effects Of Deficiency: Poor vision, especially "night blindness"; eyeballs lose their luster, becoming dry and inflamed (xerosis); dryness, itching, and premature aging of the skin, dandruff, dry, brittle nails and tooth decay.
RDA: 1,500 to 4,000 I.U. For children, and 4,000 to 5,000 I.U. for adults.
Best Sources: Fish liver oil, yellow fruits and vegetables, and dark, green leafy vegetables.
THE B COMPLEX VITAMINS WILL BE FOUND TOGETHER AT THE END OF THIS VITAMIN SECTION.
Effects Of Deficiency: Skin disorders, scurvy, bleeding gums, tooth decay, aching joints, susceptible to infections, mental disorders. The need for vitamin C increases with age, due to an increasing need to regenerate collagen. The wrinkled, aging effect you see in the skin of older people is due, in large part, to a brittleness and breakdown of the cell-connecting tissue of the skin (collagen). When the collagen becomes brittle, the skin ceases to be soft and pliable, and it wrinkles. Also, with age the sex glands develop a greater need for Vitamin C, and will draw it from other tissues, leaving them vulnerable to disease.
The RDA: 60 (sixty) Mg.
Best Sources: Fresh fruits, broccoli, turnips, brussels sprouts, and cauliflower.
Effects Of Deficiency: Inadequate absorption of Calcium; soft bones; rickets; body flabbiness; poor metabolism; nearsightedness; and poor tooth structure.
The RDA: 400 I.U.
Best Sources: Fish liver oils, fish, egg yolk.
Effects Of Deficiency: Damage to kidneys and liver; degeneration of tissues in the testes; sterility in men; heart disease; muscle weakness; nervous disorders; and skin disorders.
The RDA: Infants 4 to 5 I.U., children and adolescents 7 to12 I.U., adult males 15 I.U., adult females 12 I.U., pregnant and lactating women 15 I.U.
Best Sources: Cold-pressed vegetable oils (such as safflower oil), yeast, spinach, asparagus, cabbage, whole raw seeds, nuts, and soybeans.
Effects Of Deficiency: Deficiency of Vitamin F causes adverse chemical changes to take place within the nucleus of the cells, causing a number of disorders: dull and brittle hair; dandruff; nail problems; varicose veins; underweight; dry skin; and prostate gland disorders
The RDA: RDA not established. Recommends that 1% of total calories be Vitamin F.
Best Sources: Vegetable oils of: safflower, sunflower, soy, corn, and wheat germ.
Effects Of Deficiency: Colitis; intestinal malabsorption; adversely affects blood clotting; hemorrhaging in all areas of the body; including the brain, the spinal cord, and the intestinal tract.
The RDA: No RDA established. Produced by the body as needed.
Best Sources: The intestines produce Vitamin K when the necessary nutrients are present. The necessary nutrients come from kelp, alfalfa, green plants, and green leafy vegetables.
Effects Of Deficiency: Easier hemorrhaging and bruising; rheumatism; and most effects of Vitamin C deficiency.
The RDA: Vitamin P is contained in the natural sources of Vitamin C. It is filled with C.
Best Sources: Most citrus fruits, but especially: lemons, grapes, plums, black currants, grapefruit, apricots, buckwheat, cherries, blackberries, and rose hips.
Effects Of Deficiency: Poor formation of blood platelets; anemia; and hemophilia.
The RDA: None established.
Best Sources: Sesame seeds, raw sesame butter, and egg yolks.
Effects Of Deficiency: Not established.
The RDA: No RDA established. Daily requirements are very small.
Best Source: Fresh raw cabbage, raw cabbage juice, and sauerkraut.
Effects Of Deficiency: Low oxygen in the blood, resulting in a loss of mental alertness; damage to the heart; labored breathing; fatigue; emotional instability; confusion; loss of memory; inflammation of the optic nerve; and nerve death.
The RDA: 1.2 Mg. for women,1.6 Mg. for men. (Should be about 0.5 Mg. Per 1,000 calories.)
Best Sources: Yeast, wheat germ, bran (especially rice bran), soy flour, ham, beans, blackstrap molasses, eggs, beef, pork, lamb, turkey, and mushrooms.
(Also known as Vitamin G)
Effects Of Deficiency: Nerve degeneration, dandruff, cracks in the corners of the mouth; inflamed tongue and mouth; skin lesions; hormone defects; over-sensitivity to bright light, and other visual difficulties.
The RDA: 1.6 Mg.
Best Sources: Brewer's yeast, wheat germ, liver, heart, kidney, tongue, avocados, beans, green vegetables.
Effects Of Deficiency: Nervousness, skin disorders, depression, weakness, pellagra, insomnia, diarrhea, headache, and loss of appetite.
The RDA: 6.6 Mg. per 1,000 calories (about 15 Mg.)
Best Sources: B3 is difficult to obtain, except from the following foods: Yeast, wheat germ, desiccated liver, lean meat, poultry, fish, and peanuts.
Effects Of Deficiency: Skin problems, low blood sugar, and depression.
The RDA: 5 Mg. for children, 10 Mg. for adults.
Best Sources: Organ meats, yeast, egg yolks, whole grain cereals, peanuts.
Effects Of Deficiency: Deep depression, muscular weakness, general fatigue, bad breath, indigestion, loss of appetite, ulcers, skin eruptions, tension, and hardening of the arteries.
The RDA: 2 Mg.
Best Sources: The best sources of B6 are brewer's yeast, whole grains, desiccated liver, beef and pork liver, salmon, herring, brown rice, bananas, pears, and meats.
Effects Of Deficiency: B12 and Folic Acid deficiencies can painfully affect your emotional well-being. The result is spinal cord and brain degeneration; and any emotional disorder, up to and including insanity.
The RDA: 2 mcg. for children, 3 mcg. for adults, and 4 mcg. for pregnant women.
Best Sources: Lamb, beef, and pork liver; lamb and beef kidney; muscle meats; beef brain; egg yolk; clams; sardines; oysters; crabs; salmon; and herring.
The RDA: Need not proven. No RDA established.
Effects Of Deficiency: Glandular disorders, heart disease, nervous disorders.
The RDA: None established.
Best Sources: Brewer's yeast, whole grains, whole brown rice, pumpkin seeds, and sesame seeds.
B17 (laetrile) is found in the whole kernels of most fruits (2 or 3 percent), including apricots, peaches, cherries, nectarines, and plums. A sprouting seed produces as much as 30 times the amount of B17 produced by the mature plant. B17 is not present in yeast.
The toxic level has not yet been established. Due to the cyanide content, extreme
caution must be exercised to avoid consuming excessive amounts at one time, and more than
one gram is never taken at any one time.
The RDA: Need not proven.
(Also known as Vitamin H, or Coenzyme R)
Effects Of Deficiency: Muscular pain, poor appetite, dry skin, lack of energy, sleeplessness, a disturbed nervous system, dermatitis, grayish skin color, and depression.
The RDA: 150 to 300 mcg.
Best Sources: Yeast; cooked eggs; grains; beef, lamb, and pork liver; dried legumes; and nuts.
Effects Of Deficiency: Fatty deposits in the arteries, liver, and tubes of the kidney, resulting in bleeding stomach ulcers, and heart trouble.
The RDA: RDA not established. The need is believed to be met by the average person's intake of about 900 Mg.
Best Sources: The richest source of Choline is Lecithin. Some other sources are egg yolk, liver, yeast, and wheat germ.
Effects Of Deficiency: Folic Acid and B12 deficiencies can painfully affect your emotional well-being. Deficiencies may lead to mental illness, brain damage, graying hair, pernicious anemia, nervousness, and depression.
The RDA: 400 mcg. for adults, 800 mcg. during pregnancy, and 600 mcg. during lactation.
Best Sources: Yeast, dark green leafy vegetables, liver, dried legumes, and wheat.
Effects Of Deficiency: Hair loss, high cholesterol level in the blood, eczema, constipation, and eye problems.
The RDA: RDA not established, but is believed to be met by the average diet (about 1,000 Mg.).
Best Sources: The body normally synthesizes sufficient amounts of Inositol from glucose for its own needs. Other sources are: Lecithin, yeast, unprocessed whole grains, citrus fruits, and liver.
Effects Of Deficiency: Irritability, nervousness, depression, digestive problems, headaches, constipation, and graying and white hair. Sulfa drugs may cause a deficiency of PABA.
The RDA: RDA not established.
Best Sources: When proper nutrition and normal functioning are maintained in the intestines, the body will synthesize its own PABA. Other sources are yeast, wheat germ, liver, and molasses.
Part III,
