Aside from physical trauma, fingernail disorders typically arise as a result of health conditions such as illness, or infection, or nutritional deficiencies.
Finger nail ridges, and brittle fingernails or brittle toenails in particular, may be caused by aging, or may indicate disorders such as hypothyroidism, or a lack of important minerals and vitamins for hair and nails.

The nutrients necessary for preventing fingernail problems related to brittle fingernails or brittle toenails are tabled below, together with the foods that provide such minerals and vitamins for hair and nails.
If  brittle fingernails are also accompanied by dry skin and hair problems, it could be a sign of overall nutritional deficiency. Xtend-Life’s page on Hair, Nails and Skin details the relationship between these and overall health.

What vitamins and mineralst deficiencies can lead to brittle nails

Biotin

Biotin is well-known to be one of the most important vitamins for hair and nails, as it is needed for cell division and growth. A deficiency of biotin is the main culprit in fingernail problems like brittle nails, and dry brittle hair.

Other symptoms that may indicate deficiency of Biotin :

• thinning of hair which may lead to total hair loss
• dry scaly scalp or face in infants (cradle crap), or in various parts of the body in adults
• mental depression
• insomnia
• intestinal tract symptoms like loss of appetite, nausea or vomiting
• fatigue or extreme exhaustion due to impaired energy production
• muscle pain or cramps related to physical exertion
• nervo-muscular symptoms like seizures, numbness and tingling of extremities, and movements characterized by lack of muscle tone and coordination

Biotin-rich foods that can help prevent brittle fingernails / brittle toenails include:

• organ meats such as liver
• carrots
• romaine lettuce
• swiss chard
• tomatoes.

Calcium

Not only is calcium important for strong bones, but it also plays a role in strong nails and in preventing fingernail disorders. One of the symptoms of calcium deficiency is misshapened or brittle nails.

Other symptoms that may indicate deficiency of Calcium : osteoporosis characterized by brittle, porous bones and frequent bone fractures impaired bone mineralization which, in children, can cause rickets (bone softening) which may lead to bone deformities, fractures, or stunted growth osteomalacia (bone softening) in adults loss of bone mineralization in the jaw tooth decay or periodontal disease higher levels of lead in bones and teeth .

Severe deficiency can cause spasmodic contractions of skeletal muscles, symptomized by tingling fingers, toes or lips, numbness in arms or legs, and muscle pain or severe muscular cramps or spasms

Calcium-rich foods that might help prevent fingernail problems like brittle fingernails or brittle toenails include:

• fresh dark green vegetables like collard greens, dandelion greens, mustard greens, spinach, turnip greens, wing beans
• dairy foods such as buttermilk, mozzarella cheese, raw (non-pasteurized) milk, whey, yoghurt
• goat’s milk
• soft bones of wild salmon, sardines, tuna, and anchovies are good sources of calcium that is easily absorbed by the body.

Copper

Lack of copper may cause brittle fingernails and brittle toenails indirectly, as it results in hypothyroidism (under-production of thyroid hormones) which can lead to dry brittle hair, hair loss, brittle nails, coarse dry pale skin, weight gain, intolerance to cold, fatigue, depression, irritability, poor memory, muscle or joint pain, constipation, decreased libido, heavy periods or menstrual irregularities.

Early symptoms of deficiency are osteoporosis, osteopenia (lower bone mineral density than normal, but not as low as for osteoporosis) and joint problems retarded growth or abnormalities in bone development in infants and young children anemia that is characterized by lack of improvement with iron therapy alone loss of skin or hair color impaired immune function that may lead to frequent infections impaired nerve function that may lead to taste insensitivity and lack of physical coordination inelastic blood vessels that rupture easily elevated LDL (bad) cholesterol and lower HDL (good) cholesterol levels irregular heart beat skin sores Menkes disease that occurs mostly in male infants, characterized by sparse greyish or colorless twisted hair, and floppy muscle tone

Copper-rich foods that can help prevent hypothyroidism, and resulting brittle fingernails or brittle toenails, include:

• cashew nuts
• dried beans like soybeans, adzuki beans, garbanzo beans (chickpeas), lentils, lima, navy beans
• dried spirulina
• crimini mushrooms
• shiitake mushrooms
• sesame seeds.

Iron

Fingernail problems such as brittle fingernails, and finger nail ridges in particular, are associated with iron-deficiency anemia resulting from insufficient red blood cells, as iron is needed for formation of hemoglobin in blood cells; iron deficiency anemia symptoms may include pale skin, cold hands and feet, whites of eyes appearing bluish, headaches, dizziness, irritability, lack of energy, extreme fatigue, rapid heartbeat, low immune function with increased susceptibility to infection, brittle nails, shortness of breath, sore or inflamed tongue or mouth, lack of appetite, blood in stools, restless legs syndrome.

Other symptoms that may indicate deficiency of Iron :

food cravings for inedible items such as ice, paint, starch, clay, or dirt increased intestinal inflammation or irritation depression or apathy insomnia or disturbed sleep decrease in ability to concentrate impaired mental skills that can affect memory and job performance learning disabilities and short attention spans in children irregular menstrual periods hair loss;  nails that are spoon-shaped or that have ridges running lengthwise

Foods high in iron that can help prevent iron-deficiency anemia, and consequent brittle toenails and fingernail disorders, include

• animal liver
• blackstrap molasses
• beef
• eggs (especially the yolk)
• shiitake mushrooms
• dark green leafy vegetables like spinach, mustard greens, romaine lettuce, swiss chard, turnip greens
• green beans such as winged beans, string beans
• dried beans like kidney beans, lentils
• soybeans and soy products, especially tofu
• rice bran and wheat bran.

Iodine

Deficiency of iodine may also result in brittle fingernails or brittle toenails indirectly, as it causes hypothyroidism (under-production of thyroid hormones).

Deficiency of Iodine can lead to symptoms such as dry brittle hair, hair loss, brittle nails, coarse dry pale skin, intolerance to cold, fatigue or weakness, poor memory, depression, irritability, weight gain, muscle or joint pain, constipation, decreased libido, infertility, menstrual irregularities or heavy periods, and in more severe cases, hoarseness, decreased sense of taste and smell, mental impairment, skin thickening, and puffy face, hands or feet.

Eeven mild iodine deficiency during pregnancy can hamper growth of the child’s brain and lead to low intelligence congenital hypothyroidism is the most common cause of mental retardation in children

Foods rich in iodine that can help prevent hypothyroidism, and resulting brittle fingernails / brittle toenails, include:

• salt-water fish
• seafood and shellfish
• seaweed like dulse, bladderwrack, kelp, nori
• iodized table salt.

Manganese

Manganese is important for activating enzymes that enable the body to utilize key vitamins for hair and nails, like vitamin C and biotin.

Deficiency of this nutrient can therefore contribute to fingernail problems like brittle fingernails or brittle toenails, excessive bone loss and weak hair and nails.

Other symptoms that may indicate deficiency of Manganese

• hearing loss
• iron-deficiency anemia
• high blood sugar levels (impaired glucose tolerance) blood cholesterol levels that are too low impaired bone growth or skeletal abnormalities

Severe deficiency in infants can cause convulsions, and even paralysis, blindness and deafness.

Manganese rich foods that may help prevent fingernail disorders related to brittle fingernails include

• dark green leafy vegetables (broccoli, chard, collard greens, kale, mustard greens, romaine lettuce, spinach)
• avocados
• pineapple
• raspberries
• nuts (almonds, peanuts, pecans, walnuts).

Selenium

Research indicates that selenium deficiency worsens the effect of iodine deficiency on thyroid function, leading to hypothyroidism with symptoms such as fatigue, joint pain, irritability, depression, poor memory, weight gain, constipation, intolerance to cold, heavier or lighter menstruation than normal, coarse dry pale skin, dry brittle hair, hair loss, and brittle nails, and that selenium supplements may help protect against goiter.

Other symptoms that may indicate deficiency of Selenium :

• weaker immune system leading to susceptibility to stress and illnesses
• greater incidence of cancer, especially gynaecological, gastrointestinal, esophageal, lung, and prostate cancer
• rheumatoid arthritis patients tend to have low blood levels of selenium
• elevated blood pressure
• risk of arteriosclerosis / atherosclerosis (hardening and/or narrowing of the arteries), leading to heart or coronary artery disease
• loose skin
• hair or skin discoloration
• whitened fingernail beds
• Keshan disease (heart disorder characterized by inflamed heart muscles)
• Kashin-Beck disease (disabling disease of bones and joints, characterized by stunted growth, bone deterioration, and deformity of joints)

Severe deficiency along with malnutrition can cause muscle breakdown characterized by pain or weakness in the muscles

Selenium-rich foods that alleviate iodine deficiency and hypothyroidism, and consequent fingernail problems and brittle toenails, include

• Brazil nuts (one of the most concentrated selenium food sources)
• mushrooms (button, shiitake, reishi)
• fish (cod, flounder, halibut, herring, mackerel, salmon, smelts, red snapper, swordfish, tuna)
• seafood (lobster, oyster, scallops, shellfish, shrimp).

Type 2 Diabetes Diets & Nutrition

Diabetes mellitus, usually just called diabetes, is a disorder in which the body is unable to regulate the amount of sugar, or glucose, in the blood. There are 2 types of diabetes.  Type 1, or insulin-dependent diabetes, is due to insufficient production of insulin by the pancreas.  Without insulin, the body cannot use glucose, which causes low glucose absorption by the tissues, and results in high blood sugar levels.  It occurs mostly in young adults or children.

What are Symptoms of Diabetes Type 1

Childhood diabetes symptoms include abnormal thirst, frequent urination, unusual hunger, irritability, weakness, fatigue, and nausea or vomiting.  If left untreated, more severe childhood diabetes symptoms include double vision, disorientation, trembling, and eventually, coma.

Type 2 Diabetes (Diets-related Diabetes)

Type 2 diabetes is usually seen only later in life, and is called adult-onset diabetes.  It can be due to insufficient production of insulin, but is usually because the body cannot utilize insulin effectively, referred to as glucose intolerance or insulin resistance.

What are Symptoms of Diabetes Type 2

Insulin resistance symptoms of type 2 diabetes include slow healing, skin infections, itching, tingling or numbness in the feet, drowsiness, fatigue, unusual thirst, obesity, and blurred vision.

Obesity is a major contributing factor in type 2 diabetes.  Diets are often used to control it, and insulin is not usually required.

What nutrient deficiencies can lead to diabetes

Coenzyme Q10 is vital for making energy needed for cells to grow normally and to stay healthy, and for the basic functioning of every cell. It is also an important antioxidant. Deficiency of coenzyme Q10 is known to lead to
high blood sugar levels and insulin resistance symptoms.

Foods rich in coenzyme Q10 that may help an anti-high blood sugar diet include:

• migratory fish like herring, mackerel, salmon, sardines
• germ part of whole grains, eg.
• wheat germ.

Vitamin D

Vitamin D is needed to stimulate production of insulin. Lack of vitamin D can result in increased risk of diabetes due to insufficient insulin produced.

Foods high in vitamin D that may contribute to an anti-high blood sugar diet include

• fish liver oils
• mackerel
• salmon, especially sockeye salmon
• sardine
• shrimp.

Chromium

Chromium is especially critical for maintaining blood sugar balance, due to its role in formation of GTF (Glucose Tolerance Factor). GTF enables insulin to push glucose from blood into cells, where it is used for energy.
Chromium deficiency therefore leads to insulin resistance or glucose intolerance where cells in the body become resistant to the effects of insulin (in pushing glucose from the blood across cell membranes into cells), which affects the ability of insulin to regulate blood sugar and means higher amounts of insulin are needed.

Chromium-rich foods that are helpful to an anti-high blood sugar diet include:

• brewer’s yeast
• molasses
• onions (raw)
• ripe tomatoes
• romaine lettuce.

Magnesium

Since the 1990s, evidence has shown that magnesium supplementation can improve insulin sensitivity in diabetics and help regulate blood sugar levels, and that deficiency of magnesium causes insulin resistance linked to blood sugar imbalances and type 2 diabetes.

Magnesium deficiency causes overactivation of nerve and muscle impulses, leading to tremors or hyperexcitability or irritability and nervousness ; muscle weakness, twitching or spasm, cramp, fatigue; mental confusion, disorientation, or apathy; affects calcium metabolism, leading to low blood levels of calcium, and softening and weakening of bones ; low blood levels of potassium ; increased risk of stroke . Severe deficiency can lead to muscle contractions, tingling or numbness. Severe magnesium deficiency can cause seizures, delirium and hallucinations. Some studies showed that children with attention deficit hyperactivity disorder (ADHD) tend to have magnesium deficiency; magnesium given in addition to ADHD medication appeared to decrease hyperactivityFoods high in magnesium include

• rice bran, wheat bran
• peas and beans (legumes) such as black beans, black-eyed peas, green beans, green peas, kidney beans, lentils, lima beans, navy beans, pinto beans, french beans
• whole grains (such as brown rice, buckwheat, millet, oats, quinoa, wheat)
• whole grain products (like whole-grain cereals, buckwheat flour, rye flour)
• nuts (like almonds, cashews, peanuts)
• seeds such as pumpkin seeds, sesame seeds, sunflower seeds, flax seeds, mustard seeds
• most dietary magnesium comes from vegetables, especially dark green, leafy vegetables such as spinach, swiss chard, kale, mustard greens, turnip greens, broccoli, collard greens.

Manganese

Due to the importance of manganese in enzyme activation, a deficiency is known to adversely affect many bio-chemical processes in the body and lead to high blood sugar levels (impaired glucose tolerance).

Manganese deficiency can leads:

• hearing loss
• iron-deficiency anemia, due to manganese’s role in iron utilization
• blood cholesterol levels that are too low

• impaired bone growth or skeletal abnormalities, especially in children
• loss of hair colour defective functioning of the reproductive system
• severe deficiency in infants can cause convulsions, and even paralysis, blindness and deafness
• excessive bone loss and weak hair and nails

Foods high in manganese that can be useful in an anti-high blood sugar diet include:

• dark green leafy vegetables (broccoli, chard, collard greens, kale, mustard greens, romaine lettuce, spinach)
• avocados
• pineapple
• raspberries
• nuts (almonds, peanuts, pecans, walnuts).

Zinc

Zinc regulates insulin activity and blood sugar balance. Lack of zinc can lead to lowered glucose tolerance with increased risk of diabetes.

Other symptoms that may indicate deficiency of Zinc :

• impaired sense of smell and taste
• impaired immune function
• susceptibility to pneumonia and other infections in malnourished children and the elderly
• skin ulcers
• slow wound healing
• retarded growth in infants and children
• delayed sexual maturation
• hypogonadism in males (where the body does not produce enough testosterone hormone)
• impotence
• reduced thyroid hormone output
• decreased metabolic rate
• mental lethargy
• depression
• lack of appetite
• unexplained weight loss
• diarrhea
• hair loss
• skin rashes or skin lesions
• eye lesions
• night blindness (difficulty with seeing in the dark)

Zinc-rich foods include

• liver
• meat (beef, chicken, lamb, pork, venison)
• mushrooms
• raw oysters.

Optimum Diabetics

Optimum Diabetics Health supplement provides essential nutrients that may be lacking due to the strain diabetes can often put on the body’s health. Each serving provides a complete, full potency formulation of vitamins, minerals and Alpha Lipoic Acid. If you are not always eating a balanced diet, Optimum Diabetics Health Supplement provides the nutrients that you may be missing.

visit also     DIABETES SUPPLIES

Top Foods that Can Help Save Your Prostate

• Vegetables
  Since they are such good sources of micronutrients and antioxidants, it is no surprise that vegetables may help ward off prostate problems. In a study published in 2008, Seattle researchers found that men who ate four or more servings of vegetables per day had a 32% reduction in risk for developing BPH, compared to men who ate less than one serving. For maximum benefits, focus on vegetables rich in lutein (e.g., spinach and kale) and beta carotene (e.g., carrots and yams). Researchers from John Hopkins and Harvard saw decreased risk of BPH symptoms and surgery for those who had high intake of lutein and beta carotene in a large trial in 2007.
• Vitamin C-rich foods
  In the same 2007 trial, the researchers also discovered that those who have high dietary Vitamin C intake are 10% less likely to have symptoms of BPH. They also found that orange juice drinkers seem to be protected against BPH. However, Vitamin C supplements have not been shown to be effective. So opt for high-Vitamin C foods, such as citrus fruits, strawberries, tomatoes, and cauliflower.
• Tomatoes for lycopene
  Yes, tomatoes again! The message really is loud and clear that tomatoes are the top prostate-friendly food. In addition to being a good source of Vitamin C, tomatoes are also rich in lycopene, which has been shown to lower the risk of BPH and prostate cancer in many studies.
• Shellfish for zinc
  Oysters are believed to have an aphrodisiac effect, but they are good for your reproductive system in more than one way. Oysters (and some other shellfish) are a remarkable source of zinc, which made it onto the Seattle researchers’ list of prostate-friendly nutrients by cutting the risk of BPH by 32%.

What is Magnesium and Why Does the Body Need It?

Magnesium is a mineral that the human body requires in order to carry out over 300 essential biochemical reactions. According to the National Institutes of Health’s Office of Dietary Supplements, “Magnesium helps maintain normal muscle and nerve function, keeps the heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.” It’s also needed for protein formation and cellular reproduction.

What is the RDA for Magnesium?

Depending on age, the current U.S. RDA for adults ranges from 310 mg to 400 mg per day. Unfortunately, a study done by the Massachusetts Institute of Technology found that the average American consumes 300 mg or less per day, hardly enough to ensure health benefits.

Symptoms of Magnesium Deficiency

Symptoms of magnesium deficiency vary from nausea, vomiting and fatigue to numbness, muscle cramps, seizures, abnormal heart rhythms and even personality changes. Fortunately, in fact magnesium deficiencies are rare, but deficits are common and are associated with a variety of diseases and illnesses.

Conditions Linked to Magnesium Deficits

• Allergies
• Asthma
• Attention Deficit Disorder
• Fibromyalgia
• Muscle Weakness
• Sleepiness
• TemporoMandibular Joint (TMJ) Disorder
• Premenstrual Syndrome (PMS)
• Depression
• Anxiety
• Heart Disease
• Stroke
• High Blood Pressure
• Mitral Valve Prolapse
• Headaches
• Insomnia
• Nustagmus
• Pre-eclampsia
• Muscle Cramps
• Angina
• Restlessness
• Hyperactivity
• Muscle twitches.
• Restless Leg Syndrome
• And more

Where to Find Magnesium?

Magnesium is found in dark leafy greens and vegetables like spinach, kale and broccoli, fruits like bananas, dried apricots and avocados, nuts like almonds and cashews, seeds, legumes, soy products, whole grains and hard water.

Factors Affecting Magnesium Absorption

Even when eating a well-balanced diet, it is possible to be magnesium deficient because there are a number of factors that inhibit magnesium absorption. According to “Optimizing Your Diet, Best Foods For Specific Minerals,” an article published by Massachusetts Institute of Technology, magnesium absorption may be inhibited by “irritable bowel syndrome and other gastrointestinal disorders, the use of laxatives, chronic diarrhea, the use of oral contraceptives, high caffeine consumption, over exercising, diabetes mellitus, old age and alcoholism.”

Additionally, the National Institutes of Health mentions that taking certain diuretics specifically Lasix, Bumex, Edecrin, and hydrochlorothiazide, certain cancer medications like Cisplatin and certain antibiotics such as Gentamicin, and Amphotericin also interferes with magnesium absorption.

Final Words

Magnesium is an often neglected mineral essential for helping the body carry out over 300 different required tasks. Adequate intake can also help prevent a variety of diseases and illnesses ranging from heart disease and stroke to depression and PMS. To ensure health benefits, aim to consume the RDA of magnesium daily by eating a variety of whole foods high in magnesium such as leafy greens, nuts and seeds. Also, talk with a doctor or pharmacist about medical conditions, medications or other dietary supplements that may interfere with magnesium absorption.

Benefits of Electrolyte Minerals for health

Since human body is made mostly of water, these minerals are found everywhere in our body: inside cells, in the spaces between cells, in blood, in lymph, and everywhere else. Each tiny particle of sodium and potassium in our body has a positive charge; each tiny particle of chloride has a negative one. Because electrolytes have electrical charges, they can move easily back and forth through our cell membranes.

Electrolyte minerals are very important because they carry other nutrients with them and as they move out, they carry out waste products and excess water. Electrolytes also regulate your blood pressure and your heartbeat.
Potassium, sodium, and chloride are very closely linked. To keep the balance, sodium and potassium constantly move back and forth through our cell membranes.

Sodium imbalance

DEFICIENCY OF SODIUM
Sodium deficiency (Hyponatremia) does not normally result from inadequate dietary intakes.
In rare cases, excessive water intake can cause low sodium levels in the blood. Hyponatremia can be caused by prolonged, excessive sweating, prolonged vomiting or diarrhea, or the use of some diuretics.
Symptoms of hyponatremia include headache, muscle cramps, fainting, fatigue, and disorientation.
Hyponatremia is something to watch for with intense sport competitions that last for many hours.

TOXICITY OF SODIUM
Excessive intakes of salt lead to increasing levels of extracellular fluids as the sodium draws the fluids from inside the cells. As long as the kidneys are functioning normally and there is enough water, the extra sodium is flushed out through the kidneys.
High dietary intakes of highly salted food such as pickles, salted fish, and smoked foods have been tentatively linked to increases in stomach cancer. There is an increase in calcium loss with higher salt intakes, making excess salt a risk factor in osteoporosis.

Chloride imbalance

CHLORIDE DEFICIENCY
Deficiency of chloride is rare because it is found in most diets. Temporary deficiency of chloride can be induced by heavy sweating, vomiting, or diarrhea.
Deficiency can be relieved by normal food and water. In extreme cases, rehydration therapy may be needed.

TOXICITY OF CHLORIDE
Chloride is not toxic. The only noted occurrences of excess chloride were due to water deficiencies. The normal dietary salt excesses of the average American diet contribute to increased risk of high blood pressure. The excessive intake of sodium chloride can lead to an increase in blood volume.

Potassium imbalance

POTASSIUM DEFICIENCY
Potassium deficiency (hypokalemia) rarely results from a low dietary intake.
The causes of hypokalemia are related to excessive losses of potassium from the body. This can be caused by prolonged vomiting, certain drugs, and some forms of kidney disease. Large amounts of licorice can lower potassium levels. Licorice contains glycyrrhizic acid, which has effects similar to those of aldosterone. Aldosterone is a hormone that increases urinary excretion of potassium.
The symptoms of potassium deficiency can result from alterations in membrane potential and lack of potassium for energy production. Symptoms include fatigue, muscle weakness, bloating, and intestinal sluggishness. Severe hypokalemia can result in muscular paralysis or abnormal heart rhythms that can be fatal.

POTASSIUM TOXICI TY
Toxicity is not found with potassium in food. Toxicity from supplement overdose is possible.
Symptoms of hyperkalemia (excess potassium) include weakness and tingling sensations and can lead to cardiac arrest in extreme cases.
The most common side effects of high doses of potassium supplements are gastrointestinal disturbances such as nausea, vomiting, and diarrhea. It is best to take high doses of potassium in a microencapsulated form and with meals to reduce side effects.

An imbalance of electrolytes can often be corrected by eating the right foods. In some cases, an imbalance of electrolyte levels may indicate an allergic reaction to medications or disease. Learn how to identify the symptoms of electrolyte imbalance and treat it with proper diet and supplements.

Electrolyte supplement

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Potassium rich foods, such as fruits and vegetables, increase the available acid buffers in blood, especially bicarbonate. Bicarbonate reduces blood acidity.

American diets tend to be low in foods that leave an alkaline residue in the body, such as unprocessed fruit and vegetables. At the same time, American diets tend to be high in foods that leave extra acid residues in the body, such as meat, fish, eggs, and cheese. Normal metabolism also leaves acid residues in the blood that need to be buffered.

If the amount of potassium-rich fruits and vegetables eaten is not sufficient to produce enough alkalinity to buffer blood acids, the body has the ability to remove calcium from bones. This calcium helps neutralize the blood, but leaves the bones depleted in calcium. This increases the risk of osteoporosis.

Increasing the amount of potassium-rich fruits and vegetables in the diet helps to preserve calcium in bones and help to prevent osteoporosis. The calcium can then stay in the bones because the extra potassium in fruits and vegetables buffers blood acidity. In support of this theory, potassium bicarbonate supplementation has been found to decrease urinary acid excretion and to decrease urinary calcium excretion. Of course, it is best to obtain potassium from the diet. Decreased urinary calcium also helps lower the risk of kidney stones.

Sources of potassium

Potassium contains in many natural foods. Good sources of potassium are
bananas, baked potatoes, oranges and orange juice, raisins, artichokes, avocados, spinach, nuts, seeds, lima beans, meat, cod, chicken, and salmon.

For prevention of osteoporosis adequate calcium intake from diet and/or supplements is essential, but it is not the only nutrient necessary for building and maintaining strong bones. Vitamins D, K, B6 and B12, boron, copper, manganese, phosphorus, potassium, folate, magnesium, silicon, and zinc are also required.

Potassium supplementation for osteoporosis

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Immune system and wound healing

Zinc supplements might help some people with sores and skin ulcers, but only if these people have low levels of zinc.

Diarrhea

Children who live in developing countries often die from diarrhea. Zinc supplements might help these children get better more quickly. It is not clear if zinc supplements help children with diarrhea that gets enough zinc, such as most children in the United States.

The common cold

Some scientists have tried to find out whether zinc lozenges help people with a cold feel better and recover more quickly. But these studies have had different results. At this time, it is not clear whether zinc lozenges can help treat the common cold.

Age-related macular degeneration (AMD)

People with AMD lose their vision over time. Zinc might help keep AMD in its early stages from getting worse. In one study, scientists gave older people with AMD a daily supplement with 80 mg zinc, vitamin C, vitamin E, beta-carotene, and copper for about 6 years. The people who took these supplements had a lower chance of getting advanced AMD and lost less of their vision.

The same study showed that taking supplements containing only zinc also lowered the chance of getting advanced AMD in people with a high risk of this disease. People who have or are starting to get AMD might want to talk with their doctor about taking dietary supplements.

Sources of Zinc

A wide variety of foods contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products.

Phytates—which are present in whole-grain breads, cereals, legumes, and other foods—bind zinc and inhibit its absorption. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc.

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Selenium occurs in staple foods such as corn, wheat, and soybean as selenomethionine, the organic selenium analogue of the amino acid methionine.

Selenomethionine can be incorporated into body proteins in place of methionine, and serves as a vehicle for selenium storage in organs and tissues. Selenium supplements may also contain sodium selenite and sodium selenate, two inorganic forms of selenium. Selenomethionine is generally considered to be the best absorbed and utilized form of selenium.

Selenium is also available in ‘high selenium yeasts’, which may contain as much as 1,000 to 2,000 micrograms of selenium per gram. Most of the selenium in these yeasts is in the form of selenomethionine. This form of selenium was used in the large scale cancer prevention trial in 1983, which demonstrated that taking a daily supplement containing 200 micrograms of selenium per day could lower the risk of developing prostate, lung, and colorectal cancer.

However, some yeast may contain inorganic forms of selenium, which are not utilized as well as selenomethionine.

A study conducted in 1995 suggested that the organic forms of selenium increased blood selenium concentration to a greater extent than inorganic forms. However, it did not significantly improve the activity of the selenium-dependent enzyme, glutathione peroxidase.

Researchers are continuing to examine the effects of different chemical forms of selenium, but the organic form currently appears to be the best choice.

SELENIUM SUPPLEMENT

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The effect of selenium supplementation on the recurrence of different types of skin cancers was studied in seven dermatology clinics in the U.S. from 1983 through the early 1990s. Taking a daily supplement containing 200 μg of selenium did not affect recurrence of skin cancer, but significantly reduced the occurrence and death from total cancers. The incidence of prostate cancer, colorectal cancer, and lung cancer was notably lower in the group given selenium supplements.

Research suggests that selenium affects cancer risk in two ways. As an anti-oxidant, selenium can help protect the body from damaging effects of free radicals. Selenium may also prevent or slow tumor growth. Certain breakdown products of selenium are believed to prevent tumor growth by enhancing immune cell activity and suppressing development of blood vessels to the tumor.

However, not all studies have shown a relationship between selenium status and cancer. In 1982, over 60,000 participants of the Nurse’s Health Study with no history of cancer submitted toenail clippings for selenium analysis. Toenails are thought to reflect selenium status over the previous year. After three and a half years of data collection, researchers compared toenail selenium levels of nurses with and without cancer. Those nurses with higher levels of selenium in their toenails did not have a reduced risk of cancer.

Two long-term studies, the SU.VI.MAX study in France and the Selenium and Vitamin E Cancer Prevention Trial (SELECT) in the United States and Canada, investigated whether selenium combined with at least one other dietary supplement could reduce the risk of prostate cancer in men.

The SU.VI.MAX study examined the effects of a supplement package containing moderate doses of vitamins E and C, beta-carotene, zinc, and selenium versus placebo on the risk of chronic diseases such as cancer and cardiovascular disease. Among the 5,141 men enrolled, those randomized to the supplements that began the study with a normal PSA (prostate specific antigen) level at baseline had their risk of prostate cancer reduced by half. Among the men whose PSA levels were elevated at baseline, however, use of the supplements was associated with an increased incidence of prostate cancer of borderline statistical significance compared to placebo.

The Selenium and Vitamin E Cancer Prevention Trial (SELECT) was a very large randomized clinical trial begun in 2001 specifically designed to determine whether 7-12 years of daily supplementation with selenium, with or without synthetic vitamin E (400 IU), reduces the number of new prostate cancers in healthy men (PSA ≤4 ng/ml at baseline).

The trial, which had enrolled >35,000 men, was discontinued in October 2008 when an analysis found that the supplements, taken alone or together for an average of 5.5 years, did not prevent prostate cancer. Study staff members will continue to monitor participants’ health for an additional 3 years.

Most common zinc deficiency symptoms

How do you know when you have a zinc deficiency?
The symptoms and signs of zinc deficiency vary from person to person. However, there are a few common symptoms to look out for. These contain dandruff, poor wound healing, sleep disturbances, diarrhea, hair loss, loss of libido, skin dryness, rashes and reduced fertility.

If you suffer with psoriasis and complain of any of the other suspected symptoms, then you could be suffering from a zinc deficiency. To find out whether you are zinc deficient or not, it is important to consult your doctor or nutritionist.
Symptoms of a zinc deficiency may also include slow growth, loss of appetite, and impaired immune function. In extreme cases, a zinc deficiency may cause:

• Loss of hair
• Impaired sense of taste or smell
• Diarrhea
• Impotence
• Hypogonadism in males
• Weight loss
• Mental lethargy
• Skin lesions
• Low insulin levels
• Rough and dry skin
• Slow wound healing

Who is at Risk of Zinc Deficiency

According to the National Institute of Health, there are certain groups at risk of zinc deficiency, including:
• Alcoholics.
• Infants who are above seven months and exclusively breastfed.
• Vegetarians.
• Individuals suffering from sickle cell disease.
• Nursing and expectant women.
• People suffering from gastrointestinal disorders and diseases such as short bowel syndrome, Crohn’s disease and ulcerative colitis.

Facts about zinc:

• Zinc is essential to male sex organ function and reproductive fluids. Oysters contain the highest zinc than any other food item.

• Phytic acids, found in high amounts in whole grains reduce the absorption of zinc.

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