Carl Bourhenne's Fitness and Long Life Manual

HOW TO LIVE THE LONGEST LIFE POSSIBLE Youthful and Attractive


NUTRITION
Part I - Part II - Part III
THE MINERALS:
Calcium Main Functions: Calcium is necessary to form and maintain the bones, teeth, body fluids, and cells. It requires the presence, especially of Phosphorous; but also requires Magnesium, and vitamins A, C, and D to do its work in the body. Calcium works with Magnesium for a healthy cardiovascular system, and promotes muscle growth, muscle contraction, and nerve transmission. The body requires a Calcium-Phosphorous balance in the bones, of 2 1/2 to 1.
Effects Of Deficiency: Bone malformation, rickets, osteomalacia, osteoporosis, tooth decay, impaired growth, and slow blood clotting.
The RDA: 800 Mg., 1,200 Mg. during pregnancy, and 1500 Mg. after menopause.
Best Sources: Calcium is available in quantity in only a small number of foods: milk, cheese, egg yolk, beans, lentils, nuts, figs, cabbage, cauliflower, and asparagus. Supplemental sources are bone meal, calcium gluconate, calcium lactate, calcium carbonate, calcium citrate (possibly the best form to take), and dolomite powder.
Chlorine Main Functions: Chlorine assists in the regulation of acid-alkaline balance in the blood. It keeps correct pressure for the passage of fluids in and out of the cell membranes. Chlorine causes hydrochloric acid to be produced, so that proper digestion of fiber foods is possible. It also stimulates the function of the liver which filters wastes, and cleanses the system of toxic waste products. Chlorine helps keep the tendons and joints in a youthful condition, and helps on hormone distribution.
Effects Of Deficiency: Loss of hair, loss of teeth, poor digestion, and poor muscle contraction.
The RDA: RDA not established, but believed to be met in diets sufficient in Sodium and Potassium.
Best Sources: The leading source of Chlorine is sodium chloride, or table salt. It is also provided by kelp, rye flour, ripe olives, sea greens, and dulse.
Chromium Main Functions: Activates enzymes to metabolize glucose for energy. Aids in the synthesis of cholesterol and fatty acids. Enhances the effect of insulin for the transport of glucose and protein to the cell.
Effects Of Deficiency: Even a slight deficiency (common in the United States) has a severe effect on the body: irregular blood sugar levels; atherosclerosis; poor growth rate; and glucose intolerance.
The RDA: No RDA established, but is believed to be met by the average dietary intake of 80 to 100 mcg.
Best Sources: Brewer's yeast, corn oil, shellfish, whole grains, chicken, meats.
Cobalt Cobalt is such an inherent part of Vitamin B12 that the two terms can be used interchangeably. Its benefits to the body and its needs are satisfied when the body's B12 requirements are met.
The RDA: No RDA established, but is believed to be met by the average dietary intake of 8 mcg.
Copper Main Functions: Copper contributes to the conversion of the amino acid Tyrosine into the dark pigment that colors the hair and kin. It is necessary for the formation of the protective myelin sheaths surrounding nerve fibers. Copper contributes to the formation of the elastic muscle fibers throughout the body, and is necessary for the formation and maintenance of the bones. It is also vital for the production of RNA.
Effects Of Deficiency: Copper deficiencies are very uncommon; but can cause nerve, muscle, and blood irregularities.
The RDA: 2 Mg. for adults.
Best Sources: Brewer's yeast, liver, whole grain products, almonds, green leafy vegetables, and dried legumes.
Fluorine (Florides) Main Functions: Fluorine strengthens the bones and reduces the decay of tooth enamel. As an essential trace mineral, trace amounts are beneficial to the body. However, excessive quantities are very harmful. Too much Fluorine destroys the enzyme "phosphotase" which is necessary for the metabolism of vitamins, and for many other body processes. Excessive Fluorine is particularly harmful to brain tissues, and causes degeneration of the vital organs, the central nervous system, and the reproductive organs.
Effects Of Deficiency: Fluorine deficiencies are uncommon in the United States diet, but can result in poor development and maintenance of the teeth.
The RDA: No RDA has been established, but insufficiency causes tooth decay, and excess causes tooth enamel discoloration. The average daily intake in the United States is 1 to 2 Mg.
Best Sources: The best moderate sources are properly Fluoridated water, seafoods, and gelatin.
Iodine (Iodide) Main Functions: Iodine is necessary for the development and functioning of the thyroid gland, which makes possible good mentality, speech, and the condition of hair, nails, skin, and teeth. Iodine is a significant factor in weight control, helping the body burn excess fat by stimulating the rate of metabolism.
Effects Of Deficiency: Goiter, hypothyroidism, obesity, dry hair, hardening of the arteries, rapid pulse, irritability, nervousness, restlessness, and may lead to mental retardation of children whose mothers have had Iodine deficiency.
The RDA: 150 mcg. for adults, 175 mcg. during pregnancy, and 200 mcg. During lactation.
Best Sources: Iodized table salt, kelp, sea life (plant and animal), mushrooms.
Iron Main Functions: The principal function of Iron is to make hemoglobin, by combining with protein and copper. Hemoglobin is the coloring factor in red blood cells, which transports oxygen to the tissues from the lungs. Iron is needed by every cell in the body. It builds the blood and increases resistance to stress, and to disease. Iron is vital to the formation of myoglobin in muscle tissue. Myoglobin carries oxygen to the muscle cells where it is needed for the chemical reaction that causes muscle contraction. For Iron to function well, calcium and copper must be present.
Effects Of Deficiency: Anemia, leading to reduced oxygen-carrying capacity in the blood, exhaustion, depression, and brittle nails.
The RDA: 10 Mg. for men, 18 Mg. for women.
Best Sources: The best sources are liver, kidney, and heart. Also, egg yolk, lean meat, tongue, and asparagus, and green leafy vegetables.
Magnesium Main Functions: Magnesium is very active in the metabolism of many essential substances, such as carbohydrates, amino acids, calcium, phosphorous, sodium, and potassium. It is vital for the function of the nerves and muscles, including the heart. It assists the body in using vitamins B Complex, C, and E; and helps regulate body temperature.
Effects Of Deficiency: Confusion, disorientation, depression, a wish to die, clots in the brain and heart, muscle spasms, twitching, calcium deposits in the blood vessels, heart, and kidneys, weakness, and excitability.
The RDA: 350 Mg. for men, 300 Mg. for women, and 450 Mg. during pregnancy and lactation.
Best Sources: Kelp, sea salt (especially if you are now using table salt), fresh green vegetables, yeast, raw unmilled wheat germ, soybeans, figs, corn, apples, sunflower seeds, pumpkin seeds, raw nuts, and dolomite.

Manganese Main Functions: Manganese is important for the maintenance of sex hormone production. It also helps nourish the nerves and brain, and aids in activating many enzymes. It may be important for the formation of the blood, and is necessary for normal skeletal development.
Effects Of Deficiency: Loss of interest in sex, glucose intolerance, loss of muscular coordination, ear noises and loss of hearing, paralysis, blindness and deafness in infants, and a disinterest to breast-feed by women.
The RDA: No RDA established, but is believed to be met by the average intake of about 4 Mg.
Best Sources: Brewer's yeast, whole grain cereals, egg yolk, nuts, and green leafy vegetables.
Molybdenum Main Functions: Molybdenum is required for the oxidation of fats, and for aiding in the transportation of iron from its reserves in the liver.
Effects Of Deficiency: Anemia can result from insufficient movement of iron from the liver reserves.
The RDA: 150 to 500 mcg.
Best Sources: Almost all plant and animal tissues, especially cereal grains, legumes, and some dark green leafy vegetables.
Phosphorus Main Functions: Phosphorus is found in every cell in the body, and participates in nearly every chemical reaction within the body. It is vital to the digestion of vitamins B2 (riboflavin), and B3 (niacin); and is an essential part of nucleoproteins. Nucleoproteins are responsible for cell reproduction, and the transferal of heredity traits to the offspring. Phosphorus is required for proper tooth development, kidney functioning, skeletal growth, the transfer of nerve impulses, healthy nerves, and efficient mental activity.
Effects Of Deficiency: Very few people are deficient in Phosphorus. It is present in all living tissue, and therefore in most foods; especially in eggs.
The RDA: 800 Mg. for men and women, 1200 Mg. during pregnancy and lactation.
Best Sources: Good sources of Phosphorus are the foods rich in protein, and in the B vitamins such as yeast, wheat germ, liver, meat, fish, poultry, eggs, whole grains, seeds, and nuts.
Potassium Main Functions: Potassium helps keep the skin healthy, and stimulates the kidneys to eliminate body waste. It aids in sending oxygen to the brain, and in regulating neuromuscular activity.
Effects Of Deficiency: Nerve and muscular disorders; such as weak, soft and sagging muscles, muscle damage, and impaired reflexes.
The RDA: No RDA has been established, but is believed to be met by the average diet, which contains about 2,000 to 6,000 Mg.
Best Sources: All vegetables, particularly green leafy vegetables, oranges, whole grains, sunflower seeds, bananas, and potatoes, including their peelings.
Selenium Main Functions: Selenium functions with Vitamin E to aid fertility and body growth. It also prevents solidification of body tissue proteins by preserving elasticity in the tissues.
Effects Of Deficiency: One of the major factors in aging is atrophy and brittleness in cell tissue. Since Selenium is necessary to preserve elasticity in the tissue, Selenium deficiency causes premature aging.
The RDA: 200 mcg.
Best Sources: The bran and germ of whole grains, tuna fish, broccoli, and tomatoes.
Sodium Main Functions: Sodium works with Chlorine in promoting blood and lymph health. It works with Potassium to equalize the acid-alkali factor in the blood; and to regulate water balance in the body. Sodium aids in cleansing the body of carbon dioxide; and it aids digestion. It is vital for the production of hydrochloric acid in the stomach; and for keeping blood minerals soluble, thus preventing their build-up as deposits in the circulatory system.
Effects Of Deficiency: Sodium deficiencies are rare, since most foods (especially meats), contain Sodium. Some effects of deficiency are muscle shrinkage, weight loss, rheumatism, arthritis, neuralgia, and an adverse effect on brain cell nerves.
The RDA: No RDA has been established, but the daily need is easily met by a balanced diet, without adding any salt.
Best Sources: Almost all foods, particularly sodium chloride (table salt); but also seafoods, carrots, beets, poultry, meat, and kelp.
Sulfur Main Functions: Sulfur is often called nature's "beauty mineral", because it makes the skin complexion clear and youthful, and keeps the hair smooth and glossy. Sulfur is a non-metallic mineral that is in every cell of plant and animal life. It works with many of the vitamins and amino acids in the body's metabolism, and is essential for collagen synthesis and strong nerve health.
Effects Of Deficiency: Sulfur deficiency may contribute to arthritis.
The RDA: No RDA has been established, but the need is met when the protein need is met.
Best Sources: The best sources of Sulfur are meat, fish, eggs, nuts, cabbage, dried beans, brussels sprouts, and legumes.
Vanadium Vanadium aids in regulating the circulatory system. It helps prevent cholesterol from accumulating in the blood vessels and central nervous system. Vanadium should be taken only in natural food forms, such as fish and vegetables.
Since Vanadium is a trace mineral, its small requirements are met with any ingestion of fish or vegetables.
No RDA has been established.
Zinc Main Functions: Zinc is vital for the normal functioning of the prostate gland, and for the development and the health of the reproductive organs. It is necessary for the synthesis of nucleic acid, which controls formation of proteins within the cells, and for the synthesis of DNA. Zinc promotes attractive skin and hair.
Effects Of Deficiency: Fatigue, possibly impotence, decreased alertness, slow healing of wounds, and impaired sexual maturing.
The RDA: 15 Mg., 25 Mg. during lactation.
Best Sources: High protein foods, yeast, whole grain products, wheat germ.

Carl Bourhenne, MA

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