Trace minerals are essential micronutrients that our body requires in small amounts to function correctly. They play a crucial role in numerous metabolic processes, including bone and muscle health, nerve function, and immune system regulation. In this article, we will explore the significance of trace minerals in maintaining optimal health and how to incorporate them into our diet.

What Are Trace Minerals?
Trace minerals, also known as micro-minerals, are essential minerals that our body needs in small quantities to support various physiological functions. They include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur, which are required in larger amounts, and iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium, which are needed in smaller amounts [1].

Why Are Trace Minerals Important?
Although trace minerals are needed in tiny amounts, they are essential for our overall health and well-being. These minerals are involved in several critical functions, including:

1. Bone Health
Trace minerals, such as calcium, magnesium, and phosphorus, play a crucial role in maintaining healthy bones and teeth. They are involved in bone formation and remodeling, ensuring that our bones remain strong and healthy.

2. Nerve and Muscle Function
Trace minerals, including sodium, potassium, and calcium, are essential for proper nerve and muscle function. They help in the transmission of nerve impulses and muscle contractions, ensuring that our body's movement and sensation are optimal.

3. Immune System Regulation
Trace minerals such as zinc, selenium, and copper are crucial for maintaining a healthy immune system. They are involved in the production of immune cells and antibodies, which protect our body against various infections and diseases.

4. Metabolism
Trace minerals, such as iron, play a crucial role in metabolism. They are involved in the production of enzymes that help break down food and release energy, ensuring that our body functions correctly.

Sources of Trace Minerals
Most people get the amount of minerals they need by eating a wide variety of foods. A balanced diet that includes fruits, vegetables, whole grains, lean protein, and dairy products is an excellent way to ensure that you get enough trace minerals. Here are some of the best dietary sources of trace minerals:

Calcium: dairy products, leafy green vegetables, tofu, almonds, and fortified foods.
Iron: red meat, poultry, seafood, beans, lentils, and fortified cereals.
Zinc: meat, shellfish, legumes, nuts, and seeds.
Copper: organ meats, shellfish, nuts, seeds, and whole grains.
Selenium: seafood, organ meats, nuts, seeds, and whole grains.

Trace Mineral Deficiencies
Trace mineral deficiencies are rare in adults who follow a balanced diet. However, infants and young children are more vulnerable to trace mineral deficiencies because their growth is rapid, and their intake varies [2].

Some of the common trace mineral deficiencies include:

Iron deficiency anemia: characterized by fatigue, weakness, and shortness of breath.
Zinc deficiency: characterized by growth retardation, delayed sexual development, and impaired immune function.
Iodine deficiency: characterized by goiter, hypothyroidism, and cognitive impairment.
Selenium deficiency: characterized by muscle weakness, fatigue, and an increased risk of infection.

Conclusion

Trace minerals are essential nutrients that our bodies require in small amounts to perform vital metabolic processes. They play a crucial role in various functions of the body, from aiding in metabolism to supporting the immune system. While deficiencies in trace minerals are rare in adults, they can be a concern for infants and growing children, and they can lead to a variety of health problems if left untreated. Eating a balanced and varied diet that includes a wide range of foods can help ensure that you get the necessary trace minerals your body needs to function properly.

Pomegranates are one of the most nutritious and delicious fruits on the planet, and they offer a wide range of health benefits. Here are 10 reasons why you should incorporate pomegranates into your diet:

1. Heart Health: Pomegranates contain polyphenols, which are compounds that can help reduce inflammation and lower bad cholesterol levels. This helps reduce the risk of cardiovascular diseases.

2. Rich in Antioxidants: Pomegranates are rich in antioxidants, which can help reduce the risk of chronic diseases, such as cancer and diabetes.

3. Bone Health: Pomegranates are a great source of vitamin K, which helps promote bone health.

4. Digestive Health: Pomegranates contain a lot of dietary fiber, which helps to regulate digestion and maintain a healthy digestive system.

5. Skin Health: Pomegranates contain punicalagins, which can help protect the skin from damaging UV rays and reduce wrinkles.

6. Brain Health: Pomegranates are rich in polyphenols, which can help protect the brain from oxidative stress and improve memory.

7. Weight Loss: Pomegranates are low in calories and contain a lot
please elaborate of dietary fiber, which makes them great for weight loss.

8. Immune System: Pomegranates are rich in vitamin C, which helps to boost the immune system and protect against infections.

9. Blood Pressure: Pomegranates contain potassium, which helps to regulate blood pressure and reduce the risk of heart disease.

10. Cancer Prevention: Pomegranates contain ellagic acid, which can help to reduce the risk of certain types of cancer.

Overall, pomegranates are an incredibly nutritious fruit with a wide range of health benefits. Incorporating pomegranates into your diet can help to improve your overall health and well-being.

Testosterone is a hormone that plays a critical role in a man's overall health and well-being. It is responsible for regulating bone density, muscle mass, energy levels, and libido. Unfortunately, as men age, their testosterone levels tend to decrease, leading to a condition known as low testosterone or hypogonadism.

Symptoms of low testosterone can include fatigue, muscle loss, low libido, and mood changes. While testosterone replacement therapy is an option, many men prefer to boost their testosterone levels naturally to avoid the risks associated with artificial hormones.

Here are five ways to boost your testosterone levels naturally:

1. Exercise regularly: Regular exercise is one of the most effective ways to boost testosterone levels. Resistance training, in particular, has been shown to increase testosterone levels. Aim to include weightlifting and other forms of resistance training in your exercise routine at least three times a week.
2. Get enough sleep: Sleep is important for maintaining good health, and it also plays a role in testosterone production. Men who don't get enough sleep are more likely to have lower testosterone levels. Aim for 7-9 hours of sleep per night to keep your testosterone levels in check.
3. Eat a balanced diet: Eating a diet that is rich in protein, healthy fats, and complex carbohydrates can help increase testosterone levels. Foods that are high in zinc, magnesium, and vitamin D are also important for testosterone production. Try to eat a variety of these foods regularly, including lean protein sources such as chicken, fish, and tofu, healthy fats like avocados and nuts, and whole grains.
4. Reduce stress: Chronic stress can negatively impact testosterone levels. Consider practicing stress-reducing activities such as yoga, meditation, or deep breathing. You can also try to reduce stress by managing your workload, taking breaks throughout the day, and finding healthy ways to cope with stress.
5. Limit alcohol and caffeine intake: Excessive alcohol and caffeine intake can reduce testosterone levels. Limit your alcohol consumption to no more than two drinks per day and try to avoid excessive caffeine intake.

While these natural methods can help boost testosterone levels, it's important to remember that every man is different, and what works for one person may not work for another. If you're experiencing symptoms of low testosterone, it's important to see a healthcare professional for a proper diagnosis and to discuss your treatment options.

In conclusion, boosting testosterone levels naturally is a safe and effective way to improve overall health and well-being. By following a balanced diet, getting enough sleep, reducing stress, limiting alcohol and caffeine intake, and exercising regularly, you can help keep your testosterone levels in check and reverse the symptoms of low testosterone.

This article was written by By Hannah Seo and originally published in the NewYork Times

Here’s what we know about this essential vitamin’s effects on well-being.

Q: Does vitamin B6 boost mental health?

When it comes to the B vitamins, you’re probably most familiar with vitamin B12, which helps prevent anemia and maintain bone health, and B9 (folic acid), which is necessary for a healthy pregnancy.

But vitamin B6, in some ways, is “the forgotten vitamin,” said Dr. Reem Malouf, a neurologist at the University of Oxford who has studied B6’s effect on cognition. As with the other B vitamins, like B12 and B9, it is an essential nutrient, yet scientists don’t fully understand how it affects mental health, and it’s less well known than the others.

That doesn’t make it any less crucial for the body’s functioning, said Katherine Tucker, a nutritional epidemiologist at UMass Lowell. Vitamin B6 is involved in a number of chemical reactions that are important for nervous system and brain function, including the synthesis of proteins, amino acids and chemical messengers of the brain, as well as proper functioning of the immune system.

It’s also critical for pregnancy and postnatal care — helping to relieve morning sickness and necessary for fetal and infant brain development. And deficiencies in vitamin B6 have been linked with several neuropsychiatric conditions, including seizures, migraine, anxiety, depression and impaired memory.

What role does vitamin B6 play in mental health?

“Vitamin B6 affecting mental health is not a new concept,” said Jess Eastwood, a doctoral student in nutritional psychology at the University of Reading in Britain. In one study of nearly 500 university students published in July, for instance, Ms. Eastwood and her colleagues found that those who took high doses of vitamin B6 — 100 milligrams per day for about a month — reported feeling less anxious than those who took a placebo. Their findings also suggested that B6 might play a role in tamping down the increased brain activity that can occur with certain mood disorders....

Read on here https://www.nytimes.com/2022/08/02/well/mind/vitamin-b6-benefits.html?

This excerpt from an original article published on healthline.com

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.

Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects.

What’s more, evidence suggests it could possibly offer health benefits, such as:

aiding weight loss
reducing cholesterol
lowering blood sugar levels
improving the symptoms of diabetes
However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.

1. High in healthful substances
Apple cider vinegar is made via a two-step process (1Trusted Source).

First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol.

Next, adding bacteria further ferments the alcohol, turning it into acetic acid — the main active compound in vinegar.

Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (2Trusted Source).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.

While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants....


Read on here https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

A combination of three simple treatments may reduce invasive cancer risk by 61% among adults aged 70+

original publication:Posted on April 25, 2022 by Frontiers Science Communications

A combination of vitamin D, omega 3, and exercise may reduce invasive cancer risk by 61% among adults aged 70+, finds new study in Frontiers in Aging

A new study published in Frontiers in Aging found that a combination of high-dose vitamin D, omega-3s, and a simple home strength exercise program (SHEP) showed a cumulative reduction by 61% in cancer risk in healthy adults aged 70 or older. It is the first study to test the combined benefit of three affordable public health interventions for the prevention of invasive cancers. Following future studies, the results may impact the future of cancer prevention in older adults.

Cancer is considered a major age-related disease in Europe and the US. It is the second leading cause of mortality in older adults and the chances of getting most cancers increases with age.

Apart from preventative recommendations such as not smoking and sun protection, public health efforts that focus on cancer prevention are limited, according to Dr Heike Bischoff-Ferrari of the University Hospital Zurich: “Preventive efforts in middle-aged and older adults today are largely limited to screening and vaccination efforts.”...

Read on by clicking this link

Supplements are a great way to boost the health when you are deficient in vitamins and minerals. However, they should never be used as a replacement for a healthy diet.

The vitamins and minerals found in food are in their natural form. Supplements on the other hand don’t tend to contain the same level of nutritious benefits as the real thing. So, it’s much better to get your daily dose through your diet where possible.

Here, you’ll discover the best foods to eat to avoid needing supplements.

Sweet Potatoes

Sweet potatoes are an excellent source of vitamin A. They contain a lot of beta-carotene which converts to vitamin A once it is in the body. They are considered one of the healthiest types of vegetables you can eat, with even the skin being packed full of nutrients.

Adding sweet potatoes to your diet will help to boost your immune system, promote good gut health and enhance brain function.  

Dairy

If you want to avoid calcium deficiencies, it’s important to eat a lot of dairy. Think milk, cheese and yoghurt. These days, a lot of adults are calcium deficient because they avoid consuming higher-fat dairy products.

Provided you consume dairy products daily, you should get the right amount of calcium that the body needs....

Going vegan can be a great health choice. However, it can also make it difficult to get the right level of nutrients. Our bodies are designed to take in vitamins and minerals from a wide variety of food sources. So, when you cut any of these food sources out, it’s going to leave a nutritional gap.

Here, you’ll discover some of the main supplements you may need if you are following a vegan diet.

Vitamin B12

Arguably the most important vitamin supplement vegans should take is vitamin B12. Studies have shown that vegans and vegetarians have the biggest risk of a vitamin B12 deficiency. This can lead to anemia, infertility and nervous system damage.

In order to top up their levels, vegans are advised to consume foods with added B12. Supplements can also work well; just be sure to pay attention to the strength before trying them.

Omega 3s

Another thing that vegans are often lacking in is omega 3s. These essential fatty acids are required by the body to keep the brain and eyes healthy. They are largely found in foods such as oily fish, which is why vegans often don’t get enough.

You can try to boost your intake naturally by consuming flax seeds, soybeans and walnuts. However, supplements are usually required to keep levels adequate....

While vitamin and mineral supplements are often taken to generally improve the health, there are times when they are medically needed. Certain medical conditions can affect the way that vitamins and minerals are absorbed in the body. This can lead to a deficiency without adequate supplementation.

Here, we’ll look at some of the medical conditions that may require supplements. Just remember that before trying any supplement to aid a medical condition, it is important to seek advice from your doctor.

Iron Deficiency Anemia

One of the most common vitamin and mineral deficiencies is iron. This condition leads to anemia, causing you to feel constantly fatigued. Those who are suffering from iron deficiency anemia are often prescribed with iron supplements.

Supplements help to replenish the red blood cells in the body. However, you’ll typically need prescribed iron tablets which are stronger than the supplements sold in stores.

Skin Conditions

If you suffer with various skin conditions, supplements can also prove useful. Dry skin for example, could be down to a lack of omega 3s in the diet. Omega 3 supplements are great for the skin, helping to keep it looking healthy and youthful.

Vitamin B5 can also work wonders for skin complaints. Your doctor will be able to assess your condition to see whether supplements would prove effective, or whether medication is the best course of treatment....

When you’re researching into the different vitamin and mineral supplements, it won’t take long to come across a few common myths. Finding reliable information can be tricky, which can make it dangerous if you follow the wrong advice.

To ensure you don’t fall victim to incorrect advice, here we’ll look at some of the most common myths about vitamin and mineral supplements.

Everyone Needs to Take a Daily Multivitamin

There is a myth circulating that everyone needs to take a multivitamin to stay healthy. This isn’t true at all. In fact, some experts suggest taking multivitamins when you are fit and healthy can be more harmful.

The truth is, if you take too many vitamins and minerals, it can have a negative impact on your health. So, you should only take one if you aren’t getting enough nutrients from a balanced diet.

Supplements Are Safe because They Are Natural

Perhaps the most dangerous myth surrounding supplements is that they are fully safe because they are natural. While it’s true that when taken correctly, vitamin and mineral supplements can enhance your health, if you take them incorrectly, they can cause a range of health issues.

There is also the fact that not all supplements are made equal. As the industry isn’t well regulated, you could be buying something where you have no idea what ingredients are in it. This can obviously be dangerous to your health as you don’t know what you are taking. So, you need to be very careful about where you buy the supplements....