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Calcium
Carotenoids
Chondroitin
Chromium
Calcium
Calcium is one of the most important nutrients for good health. An inorganic
mineral, it is vital for the formation of strong bones and teeth and for
the maintenance of healthy gums. In the body, it plays are role in cardiovascular
(heart) health and is needed for muscular function. The chemical names
for calcium include calcium carbonate, calcium citrate, calcium gluconate,
calcium malate, and calcium phosphate.
How it works
Most people know that calcium is found in the bones and teeth, where it
is crucial for building and maintaining strength, and this accounts for
approximately 99% of the body's calcium. The remaining 1% is present in
body tissues and fluids, where it is involved in muscle contraction and
blood clotting.
Scientific studies have shown that increasing calcium intakes for specific
groups may improve the bone density, for example, post-menopausal women,
teenage girls, and anyone on restricted diets low in diary foods (this
may include children who avoid diary foods). There is also evidence that
calcium combined with magnesium may help relieve pre-menstrual pains and
it may play a role in alleviating the leg cramps associated with pregnancy.
Vitamin D is vital for the effective absorption of
calcium, and magnesium (but not too much) is believed to also play a role.
There is evidence that the essential fatty acids found in evening primrose
oil and fish oil also improve the body's uptake of calcium from food and
drink. Natural substances found in spinach and rhubarb can bind to calcium,
rendering this mineral unavailable for use by the body. Large intakes
of the mineral magnesium and too much phosphorus from fizzy cola drinks
can also upset the balance of calcium in the body.
Natural food sources
Top sources of calcium include cheddar cheese, dried figs, edam, fruit
yogurt, sardines in oil and whole milk.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
The adult RDA for calcium is 800mg and the guidance SUL is 1500mg from
supplementation. Whilst not exceeding the SUL many nutritionists and The
National Osteoporosis Society believe regular calcium intake should exceed
the RDA . Choosing a calcium supplement with added vitamin D can help
ensure optimum absorption.
Precautions
Following the guidance given on RDAs/SUL, especially if your calcium supplement
is combined with other nutrients such as Vitamin D and/or magnesium. Excessive
intakes over a prolonged time may lead to calcium being deposited in the
kidneys and on artery walls, resulting in blocked arteries and kidney
stones.
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Carotenoids
Carotenoids are the pigments that give vegetables and fruit their rich
colours, from the luminous yellow of lemons to the deep red of tomatoes.
They are related to Vitamin A and the best known carotenoid is beta-carotene,
but there are others including lutein and lycopene, which are attracting
increased attention.
How they work
Many carotenoids have anti-oxidant properties and are able to prevent
the damage caused excess free radicals that might otherwise lead to an
increased risk of disease. More recently, scientific studies have highlighted
the important role that carotenoids such as lutein and zeaxanthin play
in preventing macular degeneration. The beta-carotene found in carrots
helps the eyes adapt to dim light and can be converted into vitamin A
if stores are low. Carotenoids may also help to protect the skin from
UV radiation damage.
Natural food sources
Top sources of natural carotenoids include brightly coloured fruit and
vegetables such as carrots, cantaloupe melon, peepers and tomatoes.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
There is no official RDA or SUL for carotenoids.
Precautions
High doses of beta-carotene supplements may increase the risk of lung
cancer in heavy smokers.
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Chondroitin
Chondroitin Sulphate naturally occurs in the body, where it attracts fluid
to cartilage, helping to maintain its function.
How it works
Cartilage is needed by the body to prevent bones from rubbing together
and for absorbing shock when we walk and move.
Chondroitin has attracted a great deal of attention
in recent years and is one of the most popular supplements in the UK.
Scientific studies have found that in the body , Chondroitin helps in
the rebuilding and maintenance of cartilage. Other studies have found
that it can work synergistically with Glucosamine and/or MSM.
Natural food sources
Chondroitin does not naturally occur in our diets. It can be taken as
a supplement, although it is important to check whether the supplement
is derived from bovine or marine source. After recent health scares surrounding
bovine sourced material, many people prefer to take marine-sourced supplements.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
There is no official RDA or SUL for Chondroitin. However, in food supplements
it is most commonly combined with Glucosamine, where clinical research
has indicated that 500mg Glucosamine combined with 400mg Chondroitin to
be the optimum ratio. Hwever, positive research has also been reported
on a ratio of 500:100.
Precautions
Avoid using Chondroitin when pregnant unless on professional medical advice.
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Chromium
Chromium is a mineral that plays a role in the body in the metabolism
and is vital in the synthesis of cholesterol, fats and protein.
How it works
Chromium appears to increase the action of the hormone insulin in the
body. Insulin controls levels of sugar in the blood and plays a role in
fat storage.
Scientific studies indicate that older people over
55 years of age and those who exercise regularly may have increased losses
of chromium, while those suffering stress and trauma appear to have decreased
levels. Many people believe it plays a role in regulating blood sugar
levels and, anecdotally, it is believed to help reduce sweet cravings.
The amino acids glycine, glutamic acid, and cystine
and the B Vitamin niacin can help absorption of Chromium whilst food additives
and pesticides are thought to lower chromium levels in the body.
Natural food sources
Top sources of natural chromium include beans (aduki, black-eye, mung
and red kidney), nuts, peanuts, peas and wholegrains.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
There is no official RDA for chromium, although a guidance SUL has been
set at 10,000 mcgs of total dietary intake, but there is a specific recommendation
to avoid the form of Chromium known as piconlinate.
Precautions
Do not exceed the SUL identified above.
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