Elements in the Human Body and What They Do.docx

8/18/2019 Elements in the Human Body and What They Do.docx

1/36

Elements in the Human Body and What They

Do6 Replies

Can you name the elements in the human body and what they do? Nearly 99% of the mass of your human body consists of just 6 chemical elements: oxygen,carbon, hydrogen, nitrogen, calcium, and phosphorus. Another 5 elements make up most of the last percentage point: potassium, sulfur, sodium, chlorine, and

magnesium. Here’s a look at these elements in their pure form and their function in the human body. Note that the percentage are estimates. Hydration level (how

much water you drink) makes a big impact on the amount of oxygen and hydrogen in your body and affects the relative composition of the rest of the elements in

your body.

Oxygen (O) – 65% of body weight

Atomic Number: 8

Oxygen is the most abundant element in the human body. It’s mainly found bound to hydrogen in the form of water. Water, in turn, makes up about 60% of the

human body and participates in countless metabolic reactions. The element oxygen acts as an electron acceptor and oxidizing agent. It is found in all four of the

major classes of organic molecules: protein, carbohydrates, lipids, and nucleic acids. Because it is a key element in aerobic cellular respiration, large amounts of

oxygen are found in the lungs and in the bloodstream. Hemoglobin in blood bind the oxygen molecule, O2, from inhaled air. Oxygen is used by the mitochondria in

cells to produce the energy molecule adenosine triphosphate or ATP. While it’s essential for human life, too much oxygen can be deadly, as it can lead to oxidative

damage to cells and tissues.

Carbon (C) – 18% of body weight

Atomic Number: 6

Carbon is the second most abundant element in the human body and the element that is considered the basis of organic chemistry. Every single organic molecule

in your body contains carbon. The element bonds to itself to form chains and ring structures that serve as the basis for all metabolic reactions in the body. Carbon

in carbon dioxide is expelled as a waste product when you breathe.

Hydrogen (H) – 10% of body weight

Atomic Number: 1

Most of the hydrogen in the body is bound with oxygen to form water, H2O. Hydrogen, like carbon, is found in every single organic molecule in the body. Hydrogen

also acts as a proton or positive ion in chemical reactions.

Nitrogen (N) – 3% of body weight

Atomic Number: 7

Because most of air consists of nitrogen, nitrogen gas is found in the lungs, but it is not absorbed into the body that way. Humans get nitrogen from food. The

element is an important component of amino acids, which are used to build peptides and proteins. Nitrogen is also an essential component of the nucleic acids

DNA and RNA and all of the other molecules derived from the nitrogenous bases.

Calcium (Ca) – 1.4% of body weight

Atomic Number: 20

About 99% of the body’s calcium is found in bones and teeth, where the element is used to build strong structural compounds, such as hydroxyapatite. Although

most of the calcium is in bones and teeth, this is not the mineral’s most important function. Calcium is an important ion, used in muscle contraction and protein

regulation. If any critical function has insufficient calcium, the body will actually pull it out of the bones and teeth. This can lead to osteoporosis and other problems,

so it’s important to get enough dietary calcium.

Phosphorus (P) – 1% of body weight

Atomic Number: 15

Like calcium, the element and mineral phosphorus is found in the bones and teeth. The element is also found in nucleic acids and energy molecules, such as ATP

(adenosine triphosphate).

Potassium (K) – 0.25%

Atomic Number: 19

Electrochemistry in the body depends on ions. Of these, the cation potassium is among the most important. Potassium is used in nerve conduction and regulating

the heart beat. All cells in the body require potassium in order to function.

http://sciencenotes.org/elements-in-the-human-body-and-what-they-do/#commentshttp://sciencenotes.org/elements-in-the-human-body-and-what-they-do/#comments


2/36

Sulfur (S) – 0.25%

Atomic Number: 16

Sulfur is found in several important amino acids, which are used to build proteins in the body. Sulfur is found in biotin, methionine, thiamine, and cysteine.

Sodium (Na) – 0.15%

Atomic Number: 11

Sodium, like potassium, is an essential cation. This element is important for nerve transmission and muscle function.

Chlorine (Cl) – 0.15%

Atomic Number: 17

Chlorine is an important anion. One of its functions involves the transport of the enzyme ATPase, which is used to supply energy for biochemical reactions.

Chlorine is used to make hydrochloric acid, which is found in the stomach and digests food.

Magnesium (Mg) – 0.005%

Atomic Number: 12

Magnesium binds to ATP and nucleotides. Its cation is an important cofactor for enzymatic reactions. Magnesium is used to build healthy teeth and bones.

Trace elements include iron, fluorine, zinc, silicon, rubidium, strontium, bromine, lead, copper, and many more. Some trace elements are essential or have a

beneficial effect on the body, while others have no known function or appear to be toxic.

Essential chemical elements for mammals[edit]

Main article: Composition of the human body

At least twenty chemical elements are known to be required to support human biochemical processes by serving structural and functional roles as well

as electrolytes.[1] However, as many as twenty-nine elements in total including the common hydrogen, carbon, nitrogen and o!ygen" are suggested to be used by

mammals, as a result of studies of biochemical, special uptake, and metabolic handling studies.[#] However, many of these additional elements have no well-

defined biochemical function known at present. $ost of the known and suggested dietary elements are of relatively low atomic weight, and are reasonably

common on land, or at least, common in the ocean iodine, sodium"%

Nutritional elements in the periodic table

H He

&i 'e ' ( ) * + )e

)a $g Al i (l Ar

(a c /i 0 (r $n +e (o )i (u n 2a 2e As e 'r r

3b r 4 r )b $o /c 3u 3h d Ag (d 5n n b /e 5 6e

(s 'a &a 7 Hf /a 8 3e *s 5r t Au Hg /l b 'i o At 3n

+r 3a Ac 77 3f 9b g 'h Hs $t 9s 3g (n :ut +l :up &v :us :uo

7 (e r )d m m ;u 2d /b 9y Ho ;r /m 4b &u

77 /h a : )p u Am (m 'k (f ;s +m $d )o &r

/he four organic basic elements


3/36

uggested function from deprivation effects or active metabolic handling, but no clearly-identified biochemical function in humans

/he following play important roles in biological processes%

Dietary

elementRDA/AI (mg)

Descriptio

nCategory

High nutrient density

dietary sourcesInsufficiency Ecess

ulfur

3elatively

large

=uantities of

sulfur are

re=uired, but

there is no39A,[>] as the

sulfur is

obtained

from and

used

for amino

acids, and

therefore

should be

ade=uate in

any diet

containing

enoughprotei

n.

primarily

associated

with

compound

s"

otassium ?@ mg mg mg


4/36

$agnesium ?# mg


5/36

element deficiency.

'romine none /race'asement membrane architecture and

tissue development.[1E]bromism

E!ery day of your life your body needs "# minerals$ %& !itamins

Element ' of ody unctional *ignificance

*!ygen CB. A maGor contributor to both organic and inorgan ic molecules as a gas it is necessary for the production of cellular energy

(arbon 1D.B /he main component of all organic molecules, i.e.. carbohy-drates, lipids. protests. and nucleic acids

Hydrogen 1. Another component of all organic molecules in its ionic form it is influential on the pH of body fluids

)itrogen >. An important structural component of all genetic material nucleic acids"

(alcium 1.# A build ing block of bones and teeth its ionic form is essential in muscle contraction, impulse conduction in nerves, and blood clotting.

hosphorus 1. Ioins calcium to contribute to bone crystalline structure present in nucleic acids and A/

otassium .? 5ts ion ic form is the maGor cation positive ions" in cells necessary for conduction of nerve impulses and muscle contraction

ulfur .> 5mportant component of muscle proteins

od ium .# 5onic form is the maG or positiv e ion found outside the cell, necessary for water ba lance, muscle contraction. and impu lse conduction

(hlor ine .# 5n ionic form is the most abundant anion negative ion" outside the cel l

$agnesium .1 +ound in bone and plays an important assisting role in many metabolic reactions

5odine .1 3e=uired in thyroid hormones which are the bodies main metabolic hormones

5ron .1 'asic building block of the hemoglobin molecule which is maGor transporter of o!ygen in body

/he following elements are referred to as trace elements because they are re=uired in very minute amounts. /hey are, however, important elements found as part of enFymes or are re=uiredfor enFyme activation.

Chromium romotes glucose metabolism helps regulate blood sugar

Cobalt romotes normal red-blood cell formation

Copper romotes normal red-blood cell formation acts as a catalyst in storage and release of iron to form hemoglobin promotesconnective tissue formation and central nervous system function

luorine revents dental caries

+anganese romotes normal growth and development promotes cell function helps many body enFymes generate energy

+olybdenum romotes normal growth and development and cell function

*elenium (omplements vitamin ; to act as an efficient anti-o!idant

,anadium lays role in metabolism of bones and teeth

-inc$aintains normal taste and smell aids wound healing helpssynthesiFe 9)A and 3)A

;lements are the building blocks of our planet.

When matter is broken down, the smallest unit that still keeps the properties of that substance is an atom. Atoms that have the same number of protons in their

nucleus, and thus the same properties, are arranged in groups of elements. You can see all the elements listed together on the periodic table. Some of these

substances are necessary for us to stay alive and function well, and we need to get these elements from our diet. These substances are often calledminerals,

especially on food and supplement labels.

A word about sulfur: Sulfur is not usually listed as an essential nutrient even though we need it to survive. There is no official dietary requirement for sulfur. This

is because sulfur is found in two of the B vitamins, thiamine and biotin, and more importantly in several amino acids. Amino acids are the building blocks of

protein. Therefore if you are getting enough protein in your diet you are also OK with sulfur. If you are not getting enough protein, the treatment for the protein

deficiency will also correct your sulfur deficiency.

Cobalt is another mineral that is essential for the synthesis of vitamin B12. A lack of cobalt would be treated as a B12 deficiency.

There are other elements that may be necessary in very, very small amounts for humans to survive and yet are not listed as essential minerals for various

reasons. These include boron, lithium, strontium, silicon, vanadium and nickel.

(alcium

Calcium is the most common mineral in the human body, with over 90% of it forming the structure of the bones and teeth. There is also a small amount of

calcium circulating in the bloodstream, and this amount must stay within a narrow limit in order to keep your body functioning properly. If you don't have enough

calcium available in your diet to maintain the amount you need in your blood, your body will start to break down and circulate the calcium in your bones and

teeth.

Most kidney stones are made up of calcium phosphate or calcium oxalate. People with high levels of calcium in their urine are at a greater risk of developing

these kidney stones. Calcium in the diet doesn't have a huge effect on the levels in your urine, but a high intake of sodium, protein or caffeine can raise the level

of calcium in the urine, contributing to this type of kidney stones.

https://en.wikipedia.org/wiki/Brominehttps://en.wikipedia.org/wiki/Basement_membranehttps://en.wikipedia.org/wiki/Dietary_element#cite_note-19https://en.wikipedia.org/wiki/Dietary_element#cite_note-19https://en.wikipedia.org/wiki/Bromismhttp://www.ptable.com/http://www.ptable.com/https://en.wikipedia.org/wiki/Brominehttps://en.wikipedia.org/wiki/Basement_membranehttps://en.wikipedia.org/wiki/Dietary_element#cite_note-19https://en.wikipedia.org/wiki/Bromismhttp://www.ptable.com/


6/36

How does your body use calciumJ

Calcium is involved in the constriction and dilation of the blood vessels, the firing of the nervous system, muscle contractions, and secretion of some hormones.

Calcium also makes up the structure of the bones and teeth. One of the things you can do to help prevent osteoporosis is make sure are getting enough

calcium.

2ood sources of calcium

• milk

• yogurt

• cheese

• tofu

• bok choy

• leafy greens such as kale or turnip greens

• sardines with bones

• white beans

• almonds

• chinese cabbage

If you take a calcium supplement, the most you should take at one time is 500 mg. This is all your body will absorb at once.

If you arelactose intolerant it means you probably have low or no levels of lactase, an enzyme that breaks down the sugar in milk. There are several ways to

continue getting the calcium you need. You can take lactase enzyme tablets with your milk to help you digest it. Or, you can try yogurt. The bacteria in yogurt

break down most of the lactose and people can usually digest it. However eating yogurt does not help you digest other foods with lactose. For example, if youdrink a glass of milk with your yogurt, the yogurt won't help you digest the milk.

Calcium is measured in milligrams (mg). See your daily requirement for calcium.

Back to Top

hosphorus

The name phosphorus comes from the Greek word phosphoros, which meanslightbearing. The element phosphorus is never found free in nature. It is alwayscombined with other minerals.

Phosphorus taken in high amounts can interfere with calcium absorbtion. This is why replacing milk in the diet with sodas, which are high in phosphorus, can be

very detrimental to teenagers who are building up their bone structure.

How does your body use phosphorusJ

Phosphorus combines with calcium to provide the major structural part of your bones. It is also a structural part of cell membranes. ATP (adenosine

triphosphate - used in energy production and storage), nucleic acids (DNA and RNA), and a number of other enzymes and hormones contain phosphorus. It is

also used to maintain the normal ph balance of the blood and helps the hemoglobin in distribute oxygen to the body.

2ood sources of phosphorus

• milk

• yogurt

• cheese

• eggs

• beef

• chicken

• turkey

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#top


7/36

• fish

• plant seeds such as beans, peas, cereal grains and nuts (see note below)

Plant seeds contain phosphates stored in a form calledphytic acid, which is not readily accessible by humans. However yeast contains the enzymes that

break these compounds down, so we are able to use more phosphates from whole grains and seeds baked into yeast bread.

Phosphorus was first isolated in 1669 by a German physician named Brand. He achieved this by boiling and filtering many, many buckets of urine.

Phosphorus is measured in milligrams (mg). See your daily requirement for phosphorus.

Back to Top

$agnesium

In its natural form magnesium is a strong, lightweight, silvery-white metal. It is named after a region of Greece called Magnesia.

Two common products containing magnesium are epsom salts (magnesium sulfate) and Milk of Magnesia (magnesium hydroxide).

"Hard" water, which contains more minerals, can be a dietary source of magnesium.

How does your body use magnesiumJ

Magnesium is needed for over 300 biochemical reactions in the body. Some areas where it works are the immune system, regulating the heart beat, blood

sugar levels, blood pressure, muscle and nerve function, energy metabolism and protein synthesis.

2ood sources of magnesium

• wheat and oat bran

• brown rice

• nuts such as almonds, hazelnuts and peanuts

• dark green vegetables (chlorophyll contains magnesium)

• blackstrap molasses

• bananas

• milk

Magnesium is widely available, so deficiency is rare. People at risk for a deficiency include those with gastrointestinal disorders, kidney disorders, diabetics,

alcoholics and the elderly.

Another reason to eat whole grains: Bread made from whole grains is rich in magnesium, but refined flours have had the magnesium removed during

processing.

Magnesium is measured in milligrams (mg). See your daily requirement for magnesium.

Back to Top

5ron

The iron in your diet comes in two forms:heme andnonheme. Heme iron is the form in red blood cells, and is found in meat products. This form is most easily

absorbed. Plant foods and iron fortified foods (such as breads and cereals) contain nonheme iron, which is not absorbed as easily. You can help your body to

absorb nonheme iron by taking it with Vitamin C, such as a glass of orange juice.

Pica is a condition where people compulsively eat dirt, clay or laundry starch. This disorder is linked with iron deficiency, but people disagree about whether it is

caused by the deficiency, or is actually the cause of the deficiency.

How does your body use ironJ

Iron is best know for its role in hemoglobin, carrying oxygen around to the cells of the body via the red blood cells. It is also needed for cell growth and

differentiation.

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#top


8/36

2ood sources of iron

• liver

• red meats

• poultry

• fish and seafood

• fortified cereals

• legumes such as lentils and beans


• tofu

• spinach

• fortified breads

According to the World Health Organization, iron deficiency is the most common nutritional disorder in the world.

Some symptoms of iron deficiency are fatigue, not being able to regulate body temperatures (especially to warm up when the temperature is cold), brittle, spoon

shaped nails, sores at corners of the mouth, a sore and inflamed tongue, and being more susceptible to infections.

Iron is measured in milligrams (mg). See your daily requirement for iron.

Back to Top

$anganese

Manganese is a pinkish gray, hard, very brittle metal. It is a very common element that can be found everywhere on the earth, and every species requires

manganese to stay alive.

Manganese is toxic if too much is ingested. Symptoms of manganese poisoning are hallucinations, forgetfulness, nerve damage, lung embolism bronchitis and

impotence.

How does your body use manganeseJ

Manganese is either a part of or used to activate many enzymes in your body. These include antioxidants and enzymes which break down carbohydrates, help

to synthesize urine and form cartilage.

2ood sources of manganese

• pecans

• peanuts

• pineapple

• oatmeal

• beans (legumes)

• rice

• spinach

• sweet potatoes

• whole wheat

Because manganese is toxic at a certain level, you shouldn't take supplements above your Daily Requirement, which is on the average 2 mg/day. Vegetarians

tend to get a lot of manganese in their diet since it is in so many plant sources, but eating it this way has not been found to be toxic.

Manganese is measured in milligrams (mg). See your daily requirement for manganese.

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htm


9/36


10/36

• oatmeal

• organ meats

• seafood

Plants grown in selenium rich soil are the major dietary sources of selenium throughout the world. Animals that eat foods grown in selenium rich soil are also

good dietary sources.

Brazil nuts can sometimes contain an unusually high amount of selenium, and it's best not to eat them alot.

Selenium is measured in micrograms (µg). See your daily requirement for selenium.

Back to Top

odium

We get most of our sodium in the form ofsalt, or sodium chloride. The sodium and chloride are both important electrolytes that are essential for life.

The minimum amount of sodium needed to function is 500 mg/day. However people who eat highly processed foods and add a lot of salt to their diet can be

getting as much as 5000 mg/day! Americans, you know who you are! Low sodium levels may occur when extreme heat or physical activity causes you to

perspire excessively.

Prolonged diarrhea and vomiting can cause a sodium deficiency that goes along with dehydration. This is a problem in impoverished countries where diseases

result from contaminated water supplies.

+oods high in sodium

• hot dogs and cured meats

• dill pickles

• salted pretzels (and other salty snacks)

• canned tomato juice with salt added

• processed foods such as soups or macaroni and cheese.

• lunch meats

Too much sodium can lead to high blood pressure, which can lead to a host of other health problems such as heart disease, stroke or kidney failure. To lower

the amount of sodium in your diet eat fresh fruits and vegetables, and choose less processed foods. Learn to prepare foods without adding salt during cooking,

and leave the salt shaker off the table. Processed foods use sodium in a lot of forms besides salt. The list below tells you just a few of the ways sodium is added

to processed foods.

• monosodium glutamate

• disodium phosphate

• sodium benzoate

• sodium nitrate or nitrite

• sodium bicarbonate (baking soda and baking powder)

• disodium guanylate

• disodium inosinate

How does your body use sodiumJ

Sodium is an electrolyte that regulates the water balance in your system by pumping water into the cells. (Potassium then has the job of removing the water and

waste from the cells.) This mineral is essential for hydration, acid-base balance, regulating blood volume, nerve impulses and muscle contractions.

Sodium is measured in milligrams (mg).See your daily requirement for sodium.

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htm


11/36

Back to Top

inc

Zinc was discovered in Germany in 1500, and the name is derived from the German word zink, which meansof obscure origin.

There have been many studies done testing whether zinc lozenges can shorten the duration of the common cold. About half of the studies have shown cold

symptoms reduced or shortened with zinc lozenges, and the other half have shown the same effects for a placebo. Therefore there isn't any evidence that zinc

can help to shorten cold symptoms. Because of problems with taking too much zinc, discussed below, it's not recommended that you take zinc lozenges for

more than 3-5 days, especially if your cold symptoms don't improve during that time.

Too much zinc can be harmful. Large doses taken even for a short period can cause stomach cramps, nausea and vomiting. In the long term, large doses of

zinc can interfere with copper absorption and cause a copper deficiency. It isn't recommended to exceed the RDA if you take zinc supplements.

How does your body use FincJ

Zinc is needed to for a healthy immune system, to support wound healing, DNA synthesis and normal growth during pregnancy, childhood and adolescence,

andis necessary for your senses of taste and smell. Nearly 100 different enzymes depend on zinc to activate and work properly.

2ood sources of Finc

• red meat

• poultry

• fortified breakfast cereals

• oysters and crab

• whole grains

• nuts

• dried beans

• peanuts and peanut butter

Another reason to eat whole grains: Almost 75% of the zinc is lost when whole wheat flour is refined into white flour. Also, many forms of zinc in food are water

soluble and can be lost in the cooking water.

High levels ofphytic acid in grains and legumes reduces the amount of zinc you can absorb from these foods. To overcome this, strict vegetarians may need to

get as much as 50% more zinc in their diets.

Zinc deficiency was first documented in the Middle East where it resulted in an impaired growth condition called adolescent nutritional dwarfism.

Zinc is measured in milligrams (mg). See your daily requirement for zinc.

Back to Top

otassium

Potassium is one of the electrolytes, along with sodium and chloride. Electrolytes change into ions when they are in a solution (blood), and then they are

capable of conducting electricity. They are vital for regulating the fluid volume and ph of the blood.

Hyperkalemia is too much potassium in the blood;hypokalemia is too little potassium. Hypokalemia can be caused by excessive vomiting and diarrhea,

anorexia and bulemia, magnesium deficiency, alcoholism and certain medications that deplete potassium levels.

Eating large amounts of black licorice for long periods of time can cause hypokalemia, or not enough potassium in the blood. Black licorice contains a

substance which causes you to excrete potassium in the urine. Drinking large amounts of Earl Grey tea can also interfere with your potassium levels. Earl Grey

contains a substance calledbergapten, in oil of bergamot, which prevents uptake of potassium in the cells.

How does your body use potassiumJ

Potassium is an electrolyte that regulates the fluid content of the blood, along with sodium. It helps the kidneys to function normally, and plays a key role in the

contraction of all types of muscle. This includes the heart and the muscles of the digestive tract.

http://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#top


12/36

$any fresh fruits and vegetables are good sources of potassium

• banana

• baked potato with skin

• prunes and prune juice

• tomatoes and tomato juice

• avocados

• dried apricots

• oranges and orange juice

• raisins

• spinach

• sunflower seeds and almonds


• soy products

• peanuts

Taking too much potassium in the form of supplements can lead to serious health problems such as muscular weakness, temporary paralysis and abnormal

heart rhythms which can lead to cardiac arrest. In the United States multi vitamins can only contain up to 99 mg of potassium. You shouldn't take a higher level

of potassium supplements unless you directed to do so by a physician. However,it is perfectly safe to get extra potassium by eating a wide range of potassium-

rich foods.

Potassium is measured in milligrams (mg).See your daily requirement for potassium.

Back to Top

(opper

Hippocrates was said to have prescribed copper compounds to treat diseases as far back as 400 B.C. In ancient Egypt, copper was used to promote wound

healing, treat headaches and epilepsy, and sterilize water. Romans, ancient Indians and Persians also used copper for a range of skin, lung, and inflammatory

disorders.

Many people wear copper bracelets to relieve the pain of arthritis. Proponents of this treatment claim that you actually absorb copper through the skin to get the

therapeutic effect. There has been a study done which showed positive effects for the people wearing copper bracelets, and another study which showed no

effect. There isn't any danger in wearing a copper bracelet, if you aren't allergic to the metal. However, these bracelets can also be expensive, so be careful not

to spend a lot of money based on health claims that may not be true.(Mayo Clinic Study: "http://www.cancerpage.com/news/article.asp?id=5149", Walker and Keats study:

"http://www.ncbi.nlm.nih.gov/pubmed/961545")

How does your body use copperJ

The physiologic functions that depend on copper include forming connective tissue for cells (collagen and elastin), energy production, metabolizing iron, normal

function of the brain and nervous system, synthesizing neurotransmitters, pigmentation of the hair, skin and eyes, and several antioxidant functions.

2ood sources of copper

• organ meats, such as liver

• shellfish

• nuts and seeds

• peanut butter

• raw mushrooms

• wheat bran cereal

• whole wheat products

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#top


13/36

• chocolate

It is rare to find copper deficiency in the general population. However, infants seem to be a high-risk group, if they have malnutrition or chronic diarrhea, as is

the case in many developing countries. Also, infants fed cows milk instead of breast milk or formula will be low on copper. People suffering from diseases that

interfere with absorption of food, such as celiac disease or short bowel syndrome, are at risk for a copper deficiency.

Copper is measured in micrograms (µg). See your daily requirement for copper.

Back to Top

+louride

Flouride is not essential to grow and sustain life. It is mainly needed to prevent dental caries, and this is how it gets its status as an essential element. Ninety

five percent of the fluoride in the human body is found in the bones and teeth.

Fluoride consumed in drinking water can strengthen children's teeth before they erupt, and also has a topical effect to help strengthen the teeth of older children

and adults. Studies have shown that adding fluoride to drinking water has lowered the amount of dental cavities by 40% or more. Many dentists prescribe

fluoride supplements for children living in areas where fluoride is not added to the water.

How does your body use fluorideJ

Fluoride hardens tooth enamel and stabilizes the minerals in the bones.

2ood sources of fluoride

• fluoridated drinking water

• tea

• grape juice

• marine fish (such as sardines) with bones

• canned meats

• hot dogs

Too much fluoride can produce a white speckling of the teeth calleddental fluorosis. Young children who swallow fluoridated tooth paste are at a risk for this

condition.

Fluoride is measured in milligrams. See your daily requirement for fluoride.

Back to Top

(hromium

Chromium's name comes from the Greek wordchroma, which means color. All compounds containing chromium are colored.

The amount of chromium in foods depends a lot on the way the food is grown and processed, and sometimes a sample can even be contaminated with

chromium before it is analyzed. This makes it hard to come up with a definitive list of good sources. However it is widely available in the food supply. Foods that

arenot high in chromium are simple sugars (see macronutrients).

How does your body use chromiumJ

Chromium is believed to help your body use insulin, a hormone which is critical to metabolizing and storing fats, proteins and carbohydrates. It also stimulates

fatty acid and cholesterol synthesis, which your brain requires, and activates several enzymes.

2ood sources of chromium

• whole grain products

• meats, especially liver

• red wine

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#top


14/36

• potatoes

• basil

• broccoli

• banana

• apple

Since some chromium is lost during food processing, a diet of fresh fruits and vegetables and whole grains will contain more of this mineral.

There have been claims that chromium supplements can increase lean muscle mass and help with weight loss, but studies did not show either of these claims

to be true.

Chromium is measured in micrograms (µg). See your daily requirement for chromium.

Back to Top

$olybdenum

Nearly all life forms need molybdenum to survive. It is also an essential element for the global ecosystem, since it is needed to facilitate the natural cycles of

carbon, nitrogen and sulfur.

How does your body use molybdenumJ

Molybdenum is needed to catalyze the sulfur-containing amino acids, which are methionine and cysteine. It may also act as an antioxidant.

2ood sources of molybdenum

• legumes, such as beans, peas and lentils

• grain products

• nuts

Molybdenum deficiency has only been documented in people with rare inborn errors of the metabolism, or people getting total parental nutrition (IV) where

molybdenum wasn't added to the solution. Healthy people in the general population virtually never have a deficiency.

Molybdenum is measured in micrograms (µg).See your daily requirement for molybdenum.

Back to Top

(hloride

Blood and other body fluids have almost the same concentration of chloride as sea water.

How does your body use chlorideJ

Like sodium, chloride is an electrolyte that regulates the water balance in your system by pumping water into the cells. It is also an important component ofhydrochloric acid, the digestive acid in the stomach. It helps to maintain the body's acid-base balance and helps the liver get rid of waste products.

2ood sources of chloride

• table salt (sodium chloride)

• seaweed

• olives

• tomatoes

• celery

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#tophttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/elements.htm#top


15/36

• lettuce

Chloride is available in so many foods, and most of us eat so much salt, that deficiency is rare. However a person with excessive vomiting, diarrhea or sweating

may be low on chloride.

Chloride is measured in grams. See your daily requirement for chloride.

Enzyme Basics

There are three basic categories of enzymes:

Digestive

Metabolic

Food based

Digestive enzymes, as their name implies, help you break down

food into smaller parts that can be absorbed, transported and

utilized by every cell in your body. Digestive enzymes are extra-

cellular meaning, they are found outside your cells.

Metabolic enzymes are intra-cellular—meaning, inside your cells,

where they help the cell carry out a variety of functions related to

its reproduction and replenishment.

!our pancreas produces most of these digestive and metabolicenzymes. Fortunately, you get "or should be getting# many enzymes

from the foods you consumeparticularly, raw foods. These directly

help with your digestive process.

The more raw foods you eat, the lower the burden on your body to

produce the enzymes it needs, not only for digestion, but for

practically everything. $hatever enzymes are not used up in

digestion are then available to help with other important

physiological processes.

Your Digestive System

There are eight primary digestive enzymes, each designed to help

break down different foods:

%rotease: Digesting protein

&mylase: Digesting carbohydrates'ipase: Digesting fats

(ellulase: )reaking down fiber

Maltase: (onverting comple* sugars from grains into glucose

'actase: Digesting milk sugar "lactose# in dairy products

%hytase: +elps with overall digestion, especially in producing the )

vitaminsucrase: Digesting most sugars

&mylase in your saliva begins to break down carbohydrates. &s food

passes into your stomach, proteins are worked on by protease.

http://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htmhttp://www.thirdplanetfood.com/rda.htm


16/36

From there, the food passes into your small intestine, where lipase

begins to break down fats, and amylase finishes off the

carbohydrates.

90 percent of your digestion and absorption takes place in yoursmall intestine. From here, the micronutrients are absorbed into

your bloodstream through the walls of your intestines. )ut what

happens when this process goes awry-

Enzyme Deficiency

nsufficient enzyme production is at the root of much /tummy

trouble/ in our country.

t is a sad fact that 01 percent of the food &mericans buy is

processed food. Diets heavy in cooked, processed, and sugary

foods, combined with overuse of pharmaceutical drugs such as

antibiotics, deplete your body2s ability to make enzymes.

+eating your food above 334 degrees F makes most enzymes

inactive.

This is one of the reasons it's so important to eat your food

raw. 5aw foods are enzyme6rich, and consuming them decreases

your body2s burden to produce its own enzymes. The more food that

you can eat raw, the better. deally, you should get 78 percent of

your digestive enzymes from your food.

n addition to heat, different enzymes work in different parts of your

digestive tract, based on the acidity or alkalinity each enzyme needs

in order to function. 9nzyme deficiency results in poor digestion andpoor nutrient absorption.

This creates a variety of gastrointestinal symptoms, including:

(onstipation

)loating

(ramping

Flatulence and belching+eartburn and acid reflu*

(hronic mal6absorption can lead to a variety of illnesses. f your

body doesn2t have the basic nutritional building blocks it needs, your

health and ability to recover from illness will be compromised.

)esides breaking down food, enzymes "particularly the proteases#

can help with gut healing, controlling pathogens, and immune

support. Your immune system begins in your gutand if you


17/36

have enzyme and digestive issues, chances are your immune

system isn2t functioning as well as it should be. 5esearch has shown

that your natural enzyme production starts to decline by the time

you2re about 1.

The Metaboic Enzymes

'et2s take a look at another type of enzymatic activityyour

metabolic enzymes. Metabolic enzymes are intimately involved with

running your circulatory, lymphatic, cardiac, neurologic, endocrine,

renal, hepatic, and reproductive systems, and maintaining your

skin, bones, ;oints, muscles and other tissues.

9very one of your 31 trillion cells depends on these enzymes and

their ability to catalyze energy production. &s said before, each of

these enzymes is highly specialized as a function of its particular

molecular structure.


18/36

There are four ways to naturally increase your enzyme levels:

Increase your intake of raw, living foods

Eat fewer calories

Chew your food thoroughly

Avoid chewing gu

The very best way to get enzymes into your body is by consuming

at least 78 percent of your foods raw. For many of you, you2ll have

to work toward this goal gradually.

$hile all raw foods contain enzymes, the most powerful enzyme6

rich foods are those that are sprouted "seeds and legumes#.

prouting increases the enzyme content in these foods

tremendously. )esides sprouts, other enzyme6rich foods include:

%apaya, pineapple, mango, kiwi, and grapes

&vocado

5aw honey

)ee pollen

9*tra virgin olive oil and coconut oil

5aw meat and dairy

)y eating these types of foods, you supply your body with the

amino acids and the enzyme co6factors needed to boost your own

natural enzyme production.

&nother way to lower your body2s demand for enzymes is to reduce

your caloric intake. The average person spends @1 percent of his

available energy simply digesting food-

)y reducing overall consumption, as well as introducing more living

foods, you reduce your need for digestive enzymes, which allows

your body to put more of its energy into producing metabolic

enzymes.

$hich brings us to chewing. Auite apart from the esthetic pleasure

of an unhurried meal, there are important reasons to chew your

food well.

(hewing stimulates saliva production, and the more time you spend

chewing, the longer your saliva enzymes have to work in your

mouth, lessening the workload of your stomach and small intestine.

(hewing also stimulates a refle* that sends a message to your


19/36

pancreas and other digestive organs, /Bear upwe2ve got

incomingC/

And don!t chew gu" (hewing gum fools your body into believing it

is digesting something, so it pumps out digestive enzymes

unnecessarily. $hy waste those precious resources-

Digestive enzymes should be taken $T+ a meal.

)esides digestive enzyme supplementation, there is another way to

use oral enzymesfor systeic use. This reuires taking enzymes

between meals so they can be absorbed through your gut and into

your bloodstream, where your cells can use them metabolically.

Betting enzymes from your digestive tract into your bloodstream

isn2t as easy as it would seem. They are often given an /enteric

coating/ to help them survive the ;ourney through your digestive

tract. &nd then, there is the matter of absorption.

t is crucial that, in order for enzymes to be used systemically, they

must be ingested on an empty stomach.


20/36

Ar e 4ou 2e tt in g 8h at 4ou )e ed J

.ey oints

• Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body.

• There is a ne line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you).

• Eating a healthy diet remains the best way to get sucient amounts of the vitamins and minerals you need.

Essential nutrients for your body

Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries

nutrients and oy!en to remote outposts, and it sends nerve si!nals skippin! alon! thousands o"

miles o" brain and body path#ays. It also "ormulates chemical messen!ers that shuttle "rom one

or!an to another, issuin! the instructions that help sustain your li"e.

But to do all this, your body re$uires some ra# materials. These include at least %& vitamins,

minerals, and dietary components that your body needs but cannot manu"acture on its o#n in

su""icient amounts.

'itamins and minerals are considered essential nutrients(because actin! in concert, they

per"orm hundreds o" roles in the body. They help shore up bones, heal #ounds, and bolster your

immune system. They also convert "ood into ener!y, and repair cellular dama!e.

But tryin! to keep track o" #hat all these vitamins and minerals do can be con"usin!. Read

enou!h articles on the topic, and your eyes may s#im #ith the alphabet)soup re"erences to these

nutrients, #hich are kno#n mainly be their initials *such as vitamins +,B,,D,E, and -(to

name ust a "e#/.

In this article, you0ll !ain a better understandin! o" #hat these vitamins and minerals actually do

in the body and #hy you #ant to make sure you0re !ettin! enou!h o" them.

Micronutrients with a big role in the body

'itamins and minerals are o"ten called micronutrients because your body needs only tiny

amounts o" them. 1et "ailin! to !et even those small $uantities virtually !uarantees disease. Here

are a "e# eamples o" diseases that can result "rom vitamin de"iciencies2

• Scurvy. Oldtime sailors learned that living for months without fresh fruits orvegetables!the main sources of vitamin "!causes the bleeding gums andlistlessness of scurvy.


21/36

• Blindness. #n some developing countries$ people still become blind from vitamin %deciency.

• Rickets. % deciency in vitamin & can cause ric'ets$ a condition mar'ed by soft$wea' bones that can lead to s'eletal deformities such as bowed legs. artlyto combat ric'ets$ the .*. has fortied mil' with vitamin & since the +,-s.

3ust as a lack o" key micronutrients can cause substantial harm to your body, !ettin! su""icient

$uantities can provide a substantial bene"it. 4ome eamples o" these bene"its2

• Strong bones. % combination of calcium$ vitamin &$ vitamin /$ magnesium$ andphosphorus protects your bones against fractures.

• Prevents birth defects. Ta'ing folic acid supplements early in pregnancy helps preventbrain and spinal birth defects in o0spring.

• Healthy teeth. The mineral 1uoride not only helps bone formation but also 'eepsdental cavities from starting or worsening.

The difference between vitamins and mineras

+lthou!h they are all considered micronutrients, vitamins and minerals di""er in basic #ays.

'itamins are or!anic and can be broken do#n by heat, air, or acid. 5inerals are inor!anic and

hold on to their chemical structure.

4o #hy does this matter It means the minerals in soil and #ater easily "ind their #ay into your

body throu!h the plants, "ish, animals, and "luids you consume. But it0s tou!her to shuttle

vitamins "rom "ood and other sources into your body because cookin!, stora!e, and simple

eposure to air can inactivate these more "ra!ile compounds.

#nteracting$in good ways and bad

5any micronutrients interact. 'itamin D enables your body to pluck calcium "rom "ood sources

passin! throu!h your di!estive tract rather than harvestin! it "rom your bones. 'itamin helps

you absorb iron.

The interplay o" micronutrients isn0t al#ays cooperative, ho#ever. 7or eample, vitamin

blocks your body0s ability to assimilate the essential mineral copper. +nd even a minor overload

o" the mineral man!anese can #orsen iron de"iciency.

A closer look at water-soluble vitamins

Water)soluble vitamins are packed into the #atery portions o" the "oods you eat. They are

absorbed directly into the bloodstream as "ood is broken do#n durin! di!estion or as a

supplement dissolves.

Because much o" your body consists o" #ater, many o" the #ater)soluble vitamins circulate

easily in your body. 1our kidneys continuously re!ulate levels o" #ater)soluble vitamins,

shuntin! ecesses out o" the body in your urine.

0ater1soluble !itamins

*lick on the links belo# "or more in"ormation "rom the Harvard 4chool o" 8ublic Health nutrition source #ebsite/

B vitamins

• 2iotin (vitamin 23)

• 4olic acid (folate$ vitamin 2,)

• 5iacin (vitamin 2-)

• antothenic acid (vitamin 26

• 7ibo1avin (vitamin 28)

• Thiamin (vitamin 2+)

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-b/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-b/index.html


22/36

• Vitamin 29

• Vitamin 2+8

Vitamin C

%hat they do

+lthou!h #ater)soluble vitamins have many tasks in the body, one o" the most important is

helpin! to "ree the ener!y "ound in the "ood you eat. 9thers help keep tissues healthy. Here are

some eamples o" ho# di""erent vitamins help you maintain health2

• Release energy. *everal 2 vitamins are 'ey components of certain coen:ymes(molecules that aid en:ymes) that help release energy from food.

• Produce energy. Thiamin$ ribo1avin$ niacin$ pantothenic acid$ and biotin engage inenergy production.

• Build proteins and cells. Vitamins 29$ 2+8$ and folic acid metaboli:e amino acids (thebuilding bloc's of proteins) and help cells multiply.

• Make collagen. One of many roles played by vitamin " is to help ma'e collagen$which 'nits together wounds$ supports blood vessel walls$ and forms a basefor teeth and bones.

%ords to the wise

ontrary to popular belie", some #ater)soluble vitamins can stay in the body "or lon! periods o"

time. 1ou probably have several years0 supply o" vitamin B:; in your liver. +nd even "olic acid

and vitamin stores can last more than a couple o" days.


23/36

8. The food is digested by stomach acid and then travels to the small intestine$ where it is digested further. 2ile is needed for the absorption of fatsolublevitamins. This substance$ which is produced in the li ver$ 1ows into the small intestine$ where it brea's down fats. 5utrients are then absorbed through thewall of the small intestine.

-. pon absorption$ the fatsoluble vitamins enter the lymph vessels before ma'ing their way into the bloodstream. #n most cases$ fatsoluble vitamins mustbe coupled with a protein in order to travel through the body.

;. These vitamins are used throughout the body$ but e


24/36

• *odium

• *ulfur

%hat they do

9ne o" the key tasks o" maor minerals is to maintain the proper balance o" #ater in the body.

4odium, chloride, and potassium take the lead in doin! this. Three other maor minerals(

calcium, phosphorus, and ma!nesium(are important "or healthy bones. 4ul"ur helps stabili>e

protein structures, includin! some o" those that make up hair, skin, and nails.

%ords to the wise

Havin! too much o" one maor mineral can result in a de"iciency o" another. These sorts o"

imbalances are usually caused by overloads "rom supplements, not "ood sources. Here are t#o

eamples2

• Salt overload.

"alcium binds with eymes or enhancin! their activity.


25/36

%ords to the wise

Trace minerals interact #ith one another, sometimes in #ays that can tri!!er imbalances. Too

much o" one can cause or contribute to a de"iciency o" another. Here are some eamples2

• % minor overload of manganese can e


26/36

There appeared to be no e""ect "rom vitamin pills and a small reduction in mortality "rom

selenium, but "urther research on these nutrients is needed.

These "indin!s su!!est little overall bene"it o" the antioidants in pill "orm. 9n the other hand,

many studies sho# that people #ho consume hi!her levels o" these antioidants in "ood have a

lo#er risk o" many diseases.

The bottom line' (ating a healthy diet is the best #ay to get your antioxidants.

Specific enymes work on specific foods! "ou need the right type of enyme for the foods you want it to break down! #hink of the foods you have problems with and

then choose a product that contains at least those types of enymes! $ere is a list of the common enyme types and foods they act on!

%igestive enymes are enymes that break down food into usable material! #he major different types of digestive enymes are&

' amylase ( breaks down carbohydrates) starches) and sugars which are prevalent in potatoes) fruits) vegetables) and many snack foods

' lactase ( breaks down lactose *milk sugars+

' diastase ( digests vegetable starch

' sucrase ( digests complex sugars and starches

' maltase ( digests disaccharides to monosaccharides *malt sugars+' invertase ( breaks down sucrose *table sugar+

' glucoamylase ( breaks down starch to glucose

' alpha-glactosidase ( facilitates digestion of beans) legumes) seeds)

roots) soy products) and underground stems

' protease ( breaks down proteins found in meats) nuts) eggs) and cheese

' pepsin ( breaks down proteins into peptides

' peptidase ( breaks down small peptide proteins to amino acids

' trypsin ( derived from animal pancreas) breaks down proteins

' alpha ( chymotrypsin) an animal-derived enyme) breaks down proteins

' bromelain ( derived from pineapple) breaks down a broad spectrum of proteins) has anti-inflammatory properties) effective over very wide p$ range

' papain ( derived from raw papaya) broad range of substrates and p$) works well breaking down small and large proteins

' lipase ( breaks down fats found in most dairy products) nuts) oils) and meat

' cellulase ( breaks down cellulose) plant fiber, not found in humans

' other stuff

' betaine $. ( increases the hydrochloric acid content of the upper digestive system, activates the protein digesting enyme pepsin in the stomach *does not

influence plant- or fungal-derived enymes+

' erealase/ ( a uni0ue cellulase complex from 1ational Enyme ompany that maximies fiber and cereal digestion and absorption of essential minerals, an

exclusive blend of synergistic phytase) hemicellulase) and beta-glucanase

' endoprotease ( cleaves peptide bonds from the interior of peptide chains

' exoprotease ( cleaves off amino acids from the ends of peptide chains

' extract of ox bile ( an animal-derived enyme) stimulates the intestine to move

' fructooligosaccharides *23S+ ( helps support the growth of friendly intestinal microbes) also inhibits the growth of harmful species

' .-glutamic acid ( activates the protein digesting enyme pepsin in the stomach' lysoyme ( an animal-derived enyme) and a component of every lung cell, lysoyme is very important in the control of infections) attacks invading bacterial and

viruses

' papayotin ( from papaya

' pancreatin ( an animal-derived enyme) breaks down protein and fats

' pancrelipase ( an animal-derived enyme) breaks down protein) fats) and carbohydrates

' pectinase ( breaks down the pectin in fruit

' phytase ( digests phytic acid) allows minerals such as calcium) inc)

copper) manganese) etc! to be more available by the body) but does not break down any food proteins

' xylanase ( breaks down xylan sugars) works well with grains such as corn

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3iming

Enymes work on contact! So the enymes must be in physical contact with the food or substance in order to work! Enymes usually come in capsules you can open

or swallow) or as enterically coated tablets! #he capsules are preferable because they can either dissolve in the stomach releasing the enymes) or you can open the

capsules and mix the enymes with any food or drink and take at the beginning of a meal! #his allows the enymes to be breaking down food in the stomach before

it passes in into the small intestine!

apsules are either vegetable-based *veggie+ or gelatin-based! 4oth types will dissolve in your gut! Some people find that they get much better results from veggie

capsules if they wait about 56-76 minutes to allow more time for the veggie capsules to dissolve! #his has not been an issue with gelatin capsules because they

dissolve right away at body temperature) whereas the veggie capsules may not! 3ther people find they get best results by opening the capsules and mixing the

enymes with the food before eating! "ou may want to experiment a little to see which method gives you best results!

Type Benefits Sources (uantity

)acium (alcium is vital

for building

Milk and

other dairy

Teen guys

and girls need


27/36

strong bones

and teeth. The

time to build

strong bones is

during childhood

and the teen

years, so it2s

very important

to get enough

calcium now to

fight against

bone loss later in

life. $eak bones

are susceptible

to a condition

called

osteoporosis,

which causes

bones to break

easily.

products

such as

yogurt,

cheese, and

cottage

cheese are

good sources

of calcium.

!ou2ll also

find this

mineral in

broccoli and

dark green,

leafy

vegetables.

oy foods

and foods

fortified with

calcium,

including

some kinds of

orange ;uice

and soy milk,

are also good

sources.

3,E11 mg

"milligrams#

of calcium

each day.

#ron ron helps red

blood cells carry

o*ygen to all

parts of the

body. ymptoms

of iron6

deficiency

anemia include

weakness and

fatigue,

lightheadedness,

and shortness of

breath.

ron6rich

foods include

red meat,

pork, fish and

shellfish,

poultry,

lentils, beans

and soy

foods, green

leafy

vegetables,

and raisins.

ome flours,

cereals, and

grain

products are

also fortified

with iron.

Teen guys

need 33 mg

of iron a day

and teen girls

need 38 mg.

Birls need

higher

amounts

because they

lose iron

through blood

during

menstruation.

Magnesium Magnesium

helps muscles

and nerves

function,

!ou get

magnesium

from whole

grains and

Teen guys

need 31 mg

of magnesium

each day and


28/36

steadies the

heart rhythm,

and keeps bones

strong. t also

helps the body

create energy

and make

proteins.

whole6grain

breads, nuts

and seeds,

green leafy

vegetables,

potatoes,

beans,

avocados,

bananas,

milk, and

chocolate

"yes,

chocolateC#.

girls need E41

mg.

*hosphorus %hosphorus

helps form

healthy bones

and teeth. t

also helps the

body make

energy. t is part

of every cell

membrane, and

every cell in the

body needs

phosphorus to

function

normally.

%hosphorus is

found in most

foods, but

the best

sources are

dairy foods,

meat, and

fish.

Teen girls and

guys should

aim for 3,81

mg of

phosphorus

each day.

*otassium %otassium helps

with heart,

muscle, and

nervous system

function. t also

helps the body

maintain the

balance of water

in the blood and

body tissues.

%otassium is

found in

broccoli,

potatoes

"with skins#,

green leafy

vegetables,

citrus fruits,

bananas,

dried fruits,

and legumes

such as peas

and lima

beans.

Teen girls and

guys should

aim for ,711

mg of

potassium

each day.

+inc Ginc is important

for normal

growth, strong

immunity, and

wound healing.

!ou2ll find

zinc in red

meat,

poultry,

oysters and

Teen guys

need 33 mg

of zinc a day

and teen girls

need 0 mg.


29/36

other

seafood,

nuts, dried

beans, milk

and other

dairy

products,

whole grains,

and fortified

breakfast

cereals.

Type )enefits ources Auantity

,itamin - Hitamin &

prevents eye

problems,

promotes a

healthy immune

system, is

essential for the

growth and

development of

cells, and keeps

skin healthy.

Bood sources

of vitamin &

are milk,

eggs, liver,

fortified

cereals,

darkly

colored

orange or

green

vegetables

"such as

carrots,

sweet

potatoes,

pumpkin, and

kale#, and

orange fruits

such as

cantaloupe,

apricots,

peaches,

papayas, and

mangos.

Teen guys

need 011

micrograms

of vitamin &

each day.

Teen girls

need 711

micrograms

each day. t is

possible to

get too much

vitamin &, so

be careful

with

supplements.

Don2t take

vitamin &

supplements

f you2re

taking

isotretinoin

"such as

&ccutane# for

acne or other

skin

problems.


30/36

the body,

causing

headaches,

skin changes,

or even liver

damage.

,itamin )

aso caed

ascorbic

acid/

Hitamin ( is

needed to form

collagen, a

tissue that helps

to hold cells

together. t2s

essential for

healthy bones,

teeth, gums, and

blood vessels. t

helps the body

absorb iron, aids

in wound

healing, and

contributes to

brain function.

!ou2ll find

high levels of

vitamin ( in

citrus fruits,

strawberries,

kiwi, guava,

peppers,

tomatoes,

broccoli, and

spinach.

Teen guys

need 78 mg

"milligramsI 3

milligram

euals 3,111

micrograms#

and girls need

48 mg of

vitamin ( a

day.

,itamin D Hitamin D

strengthens

bones because it

helps the body

absorb bone6

building calcium.

This vitamin

is uniue

your body

manufactures

it when you

get sunlight

on your skinC

!ou can also

get vitamin D

from egg

yolks, oily

fish such as

salmon, tuna,

and sardines,

and fortified

foods like

milk, soy

milk, and

orange ;uice.

Teens need

38

micrograms

"411 J# of

vitamin D

from food or

supplements

every day.

&sk your

doctor if

supplements

are right for

you.

,itamin E Hitamin 9 is an

antio*idant and

helps protect

cells from

damage. t is

Hitamin 9 is

found in

many foods,

such as

vegetable

Teen guys

and girls need

38 mg of

vitamin 9

every day.


31/36

also important

for the health of

red blood cells.

oils, nuts,

and green

leafy

vegetables.

&vocados,

wheat germ,

and whole

grains are

also good

sources.

,itamin

B01

Hitamin )3

helps to make

red blood cells,

and is important

for nerve cell

function.

Hitamin )3

is found

naturally in

fish, red

meat,

poultry, milk,

cheese, and

eggs. t2s also

added to

some

breakfast

cereals.

Teens should

get .

micrograms

of vitamin

)3 daily.

,itamin B2 Hitamin )4 is

important for

normal brain and

nerve function.

t also helps the

body break down

proteins and

make red blood

cells.

& wide

variety of

foods contain

vitamin )4,

including

potatoes,

bananas,

beans, seeds,

nuts, red

meat,

poultry, fish,

eggs,

spinach, and

fortified

cereals.

Teen guys

need 3.E mg

of vitamin )4

daily and teen

girls need 3.

mg.

Thiamin

aso caed

vitamin B0/

Thiamin helps

the body convert

carbohydrates

into energy and

is necessary for

the heart,

muscles, and

nervous system

to function

%eople get

thiamin from

many

different

foods,

including

fortified

breads,

cereals, and

Teen guys

need 3. mg

of thiamin

each dayI

teen girls

need 3 mg.


32/36

properly. pastaI lean

meatsI dried

beans, soy

foods, and

peasI and

whole grains

like wheat

germ.

"iacin aso

caed

vitamin B3/

?iacin helps the

body turn food

into energy. t

helps maintain

healthy skin and

is important for

nerve function.

!ou2ll find

niacin in red

meat,

poultry, fish,

fortified hot

and cold

cereals, and

peanuts.

Teen guys

need 34 mg

of niacin daily.

Teen girls

need 3 mg a

day.

4ibofavin

aso caed

vitamin B1/

5iboflavin is

essential for

growth, turning

carbohydrates

into energy, and

producing red

blood cells.

ome of the

best sources

of riboflavin

are meat,

eggs,

legumes "like

peas and

lentils#, nuts,

dairy

products,

green leafy

vegetables,

broccoli,

asparagus,

and fortified

cereals.

Teen guys

need 3.E mg

of riboflavin

per day and

teen girls

need 3 mg.

5oate aso

6nown as

vitamin B78

foic acid8

or foacin/

Folate helps the

body make red

blood cells. t is

also needed to

make D?&.

'iver, dried

beans and

other

legumes,

green leafy

vegetables,

asparagus,

and orange

;uice are

good sources

of this

vitamin. o

are fortified

bread, rice,

Teen girls and

guys need

11

micrograms

of folate daily.


33/36

and cereals.

Enzymes in the Body

Enzymes in the body play a very important role in the chemical processes taking place within the cells. This article will introduce you with the

various types, functions and importance of enzymes in the human body.

TAGGED UNDER: Enzymes

Advertisement

Enzymes in the body help carry out various chemical functions like digestion of food, assist in the process of providing cellular energy,

support the brain functions, repairing and healing processes within the body, breaking down toxins, detoxification of blood, etc. In short, our

bodies will cease to function, if there were no enzymes.

Enzymes are proteins that contain long chain of amino acids. The amino acids are folded in three-dimensional structures. Enzymes are

produced in the body by certain organs like the salivary glands, stomach, pancreas, small intestine or come from the food we eat. Enzymes

and their function is to basically catalyze reactions with minimum amount of energy used to carry out the specific reactions. There are

hundreds of known enzymes that carry out a specific chemical reaction. Functions of enzymes are determined according to the shape of the

enzyme. Let us know more about the various types of enzymes present in the body.

Names of Enzymes in the Body

There are six major classes of enzymes found in the body. The following are the names of enzymes and their functions:

Ligase: This enzyme in the body requires ATP and binds nucleotides together in the nucleic acids. It also binds simple sugars in

polysaccarides.

Lyase: This enzyme in the body breaks the bonds between carbon atoms or carbon nitrogen bond.

Hydrolase: This enzyme in the body breaks large molecules into simpler molecules by adding a water molecule.

Transferase: This enzyme in the body cuts a part of one molecule and attaches it to another molecule.

Isomerase: The atoms in a molecule are rearranged without changing their chemical formula. This helps in getting carbohydrate molecules

for certain enzymatic processes.

Oxido-reductase: This enzyme removes hydrogen or electrons from one molecule and donates it to another molecule. This enzyme is mainly

involved in mitochondrial energy production.

Kinase: This enzyme in the body attaches a phosphate group to a high energy bond. It is a very important enzyme required for ATP

production and activation of certain enzymes.

Enzymes in the Body and their Functions

There are three types of enzymes; food enzymes, digestive enzymes and metabolic enzymes. These enzymes are explained in the following

paragraphs:

Food Enzymes

Food enzymes are present in all raw foods like animal or plant products. The names of enzymes that are plant-based are protease, lipase,

amylase and cellulase. They contain active units that help break down fat, proteins and carbohydrates in the body at the broadest range of

pH within the body. They also help in maintaining a proper digestive system and help the body produce more metabolic enzymes. Pepsin,

bromelain, etc. are animal based enzymes that help in digestion, as an anti-inflammatory agent. Trypsin helps in braking down arginine orlysine and is active at alkaline pH. The other enzymes that carry out chemical reactions are rennin that readies the milk for the action of

pepsin and lipase by braking it down to proteins and fats.

Digestive Enzymes

Digestive enzymes are secreted by the body that helps in digestion of food. The names of enzymes that help in digestion are:

Amylase: This enzyme helps in breaking down carbohydrates. It is found in saliva, pancreas and intestinal juices.

Proteases: It helps in digestion of proteins. It is present in the stomach, pancreatic and intestinal juices.

Lipases: Lipases assist in digestion of fats. It is seen in the stomach, pancreatic juice and food fats.

Amylase I and II are secreted by the salivary glands initially and then by the pancreas. They break the bonds between carbohydrate

molecules and produce disaccharides and trisaccharides. Amylase I is activated by chewing and converts starch to maltose. Amylase II is

secreted only by the pancreas and carries on with the process that has been initiated with Amylase I.

Pepsin is produced as a proenzyme pepsinogen by the chief cells of the stomach. It gets activated by the hydrogen in the stomach and

produces hydrochloric acid at the same time. It breaks the bonds between amino acids in the proteins and produces short chain polypeptides.

It also kills any pathogen that enters the body through food.

Pancreas produce trypsin as a proenzyme trypsinogen. It works on polypeptides and proteins producing short chain peptides. It is also acts

as an activating enzyme for other pancreatic proteinases. Chymotrypsin produced by the pancreas acts on proteins and polypetides

producing short-chain peptides.

Pancreas produce carboxypeptidase as proenzyme procarboxypeptidase. It acts on proteins and polypeptides producing short-chain

peptides and amino acids. Another enzyme produced by the pancreas is elastase, that acts on elastin producing short chain of peptides. If

there are bile salts present, the pancreas produce lipase that targets triglycetides producing fatty acids and monoglycerides. Vitamin C,

glutathione and cysteine play important roles in activation of lipase.

Nuclease produced by pancreas acts on nucleic acids like RNA and DNA to produce nitrogen bases and simple sugars. The mucosal cells of


34/36

the small intestine secrete enterokinase that reaches the lumen by shedding of epithelial cells. It acts on trypsinogen to produce trypsin.

Mucosal cells of small intestines also produce maltase, sucrase and lactase to target sugars like maltose, sucrose and lactose to produce

monosaccharides. Peptidase is another enzyme in the body produced by mucosal cells of small intestine that target dipeptides and

tripeptides producing amino acids.

Metabolic Enzymes

The metabolic enzymes are found moving all over the body systems and organs. They carry out many chemical reactions within the bodycells. Superooxide dismutase, an antioxidant and catalase, the enzyme that breaks down hydrogen peroxide are two most important

metabolic enzymes.

These are just a few of the many enzymes in the body and their functions. Enzymes are necessary for cellular functions, completion of

digestion, nutrient absorption, combating free radicals and supporting liver detoxification. There are many enzymes that are not produced by

our body and need to be supplemented through external sources. Thus, it is essential to maintain a healthy diet . There are many enzyme

supplements available in the market that can help you overcome deficiencies, under medical supervision. Excessive intake of enzymes may

lead to headaches, bloating, acne, gas, etc.

There are innumerable functions of enzymes, other than those mentioned in this article. Our blood is prevented from getting clot in certain

parts of the body by a fibrinolytic enzyme. There are many such chemical reactions that help in the normal functioning of the body. Thus,

enzymes in the body can be called the hidden heroes of a well-functioning body, without whom the body will cease to operate.

Read more at Buzzle: http://www.buzzle.com/articles/enzymes-in-the-body.html

&ist of High-;nFyme +oods

?ast pdatedB Cun ;$ 8+6 D 2y Ianet 3enee % balanced diet contains

en:ymerich fruits and vegetables. hoto "redit 2rand icturesF*toc'byteFGetty #mages

;nFymes are crucial to your health as they enable your body to break down food components into usable nutrients. 4our intestines and pancreas produce a wide variety of

enFymes, and certain foods contain these beneficial constituents or contain bacteria that produce them.

(ertain foods are high in enFymes, too, though theyKre broken down during digestion. 8hile certain cultures eat high-enFyme foods for the perceived benefit of boosting

digestion, thereKs not much evidence to show that enFymes help. everal high-enFyme foods offer other benefits, though, so theyKre still worthwhile additions to your diet.

5ncorporate imchi

7ermented chilli peppers, cabba!e, radishes and seasonin!s !ive kimchi its spicy and sour "lavor, and researchers say the traditional -orean side dish has numerous health properties. Bacteria in

kimchi produce bene"icial en>ymes, accordin! to a revie# published in the 5ay ;&:C issue o" the ournal Biotechnolo!y International. 7or eample, the detransucrase en>yme kimchi bacteria

produce helps break do#n starches and the su!ar sucrose. In addition, kimchi contains beta)carotene, vitamin , "iber and chlorophyll.

4ou +ight Also 5i6e

The E0ects of %lcohol on En:ymes

http://www.buzzle.com/articles/enzymes-in-the-body.htmlhttp://www.livestrong.com/article/426731-the-effects-of-alcohol-on-enzymes/http://www.buzzle.com/articles/enzymes-in-the-body.htmlhttp://www.livestrong.com/article/426731-the-effects-of-alcohol-on-enzymes/


35/36

4oods "ontaining rotease En:ymes

5atural En:ymes to Aelp &igest 4ood

=hat 4oods "ontain the "atalase En:ymeH

&igestive En:yme %llergies

Aow to Test for &igestive En:ymes

2enets of &igestive En:ymes

Aow &oes rotease 2rea' &own roteinH

=hat %re Trypsin I "hymotrypsinH

7ole of Aydrochloric %cid in the *tomach

?ipase I 4at &igestion

&igestive #mportance of tyalin

Aow to se En:ymes to Aelp &igestion

=hich En:ymes &igest >il'H

=hat #s the &i0erence 2etween 2ile *alts I &igestive En:ymesH

Aow to Ta'e En:ymes to &igest *oy rotein

http://www.livestrong.com/article/165530-foods-containing-protease/http://www.livestrong.com/article/52807-natural-enzymes-digest/http://www.livestrong.com/article/536883-what-foods-contain-the-catalase-enzyme/http://www.livestrong.com/article/320514-digestive-enzyme-allergies/http://www.livestrong.com/article/411319-how-to-test-for-digestive-enzymes/http://www.livestrong.com/article/88004-benefits-digestive-enzymes/http://www.livestrong.com/article/281560-how-does-protease-break-down-protein/http://www.livestrong.com/article/195669-what-are-trypsin-chymotrypsin/http://www.livestrong.com/article/419261-role-of-hydrochloric-acid-in-the-stomach/http://www.livestrong.com/article/337229-lipase-fat-digestion/http://www.livestrong.com/article/517512-digestive-importance-of-ptyalin/http://www.livestrong.com/article/423420-how-to-use-enzymes-to-help-digestion/http://www.livestrong.com/article/512165-enzymes-to-digest-milk/http://www.livestrong.com/article/440801-what-is-the-difference-between-bile-salts-digestive-enzymes/http://www.livestrong.com/article/417307-how-to-take-enzymes-to-digest-soy-protein/http://www.livestrong.com/article/165530-foods-containing-protease/http://www.livestrong.com/article/52807-natural-enzymes-digest/http://www.livestrong.com/article/536883-what-foods-contain-the-catalase-enzyme/http://www.livestrong.com/article/320514-digestive-enzyme-allergies/http://www.livestrong.com/article/411319-how-to-test-for-digestive-enzymes/http://www.livestrong.com/article/88004-benefits-digestive-enzymes/http://www.livestrong.com/article/281560-how-does-protease-break-down-protein/http://www.livestrong.com/article/195669-what-are-trypsin-chymotrypsin/http://www.livestrong.com/article/419261-role-of-hydrochloric-acid-in-the-stomach/http://www.livestrong.com/article/337229-lipase-fat-digestion/http://www.livestrong.com/article/517512-digestive-importance-of-ptyalin/http://www.livestrong.com/article/423420-how-to-use-enzymes-to-help-digestion/http://www.livestrong.com/article/512165-enzymes-to-digest-milk/http://www.livestrong.com/article/440801-what-is-the-difference-between-bile-salts-digestive-enzymes/http://www.livestrong.com/article/417307-how-to-take-enzymes-to-digest-soy-protein/


36/36

ick Apricots

+pricots are rich in a miture o" en>ymes, includin! invertase, accordin! to +nthony 3. ichoke, author o" En>ymes2 The 4parks o" i"e. The invertase en>yme breaks sucrose do#n into

"ructose and !lucose units so your body can use these rapidly absorbin! carbohydrates "or $uick ener!y. Invertase is also an antioidant en>yme #ith "ree radical)scaven!in! activities.

+ntioidants in your diet play a crucial role in preventin! "ree radicals )) unstable molecules )) "rom causin! cellular dama!e.

• *ponsored 5in6s

o Carudi $hilippines

&&&F 5odels isted on armudi. Take 1our ?et Ride TodayG

www.carmudi.com.ph

;nGoy Avocados

+vocados are a !ood source o" various en>ymes, includin! lipase, accordin! to ichoke. The lipase en>yme is needed to break do#n dietary "at. 1our pancreas produces lipase, so its t ypically

not vital to !et it "rom your diet. ipase supplements mi!ht help relieve indi!estion, accordin! to the niversity o" 5aryland 5edical enter, but its not clear #hether dietary lipase o""ers the

same bene"it. Enoy avocados on salads, and make !uacamole by blendin! avocado #ith chopped tomato, onion and cilantro.

2o 'ananas

In addition to their rich potassium content, bananas are a !ood source o" the en>ymes amylase and maltase. +mylase is one o" the primary en>ymes that breaks do#n carbohydrates "ound in "oods

like bread, potatoes and cereals. ike lipase, your pancreas produces amylase to "acilitate di!estion. 5altase breaks do#n maltose, also called malt su!ar. 5altose is a less common su!ar

composed o" t#o !lucose units and "ound in corn syrup and beer.

ick ineapples

8ineapples contain bromelain, #hich consists o" various en>ymes that di!est proteins. +ccordin! to a revie# published in the ournal ancer etters, research indicates bromelain may have anti)

cancer and anti)in"lammatory e""ects. When a bromelain supplement #as tested on human platelets in the lab, it prevented them "rom stickin! to!ether, so it may be help"ul "or preventin! blood

clots, althou!h more research in humans is needed.

#he following digestive enyme supplements aid digestion&

• AM".ASE works to breakdown carbohydrates i!e! starches) sugars

• 483ME.A91 taken from pineapple plant) helps break down proteins

• $. hydrochloric acid stimulates pancreatic secretion) activates pepsin andsterilies the stomach from bacteria and parasites

• .A#ASE needed to break down lactose found in milk products

• .9:ASE works to break down fats into fatty acids and glycerol

• 3; 49.E improves fat digestion) stimulates bile flow) aids gallbladder

• :A18EA#91 contains protease) amylase) and lipase) functions in theintestine and in the blood

• :A:A91 extracted from papaya fruit) aids in protein digestion

• :E:S91 breaks down proteins) function depends on availability of $.

• :83#EASE works to breakdown protein into amino
https://www.google.com/url?ct=abg&q=https://www.google.com/adsense/support/bin/request.py%3Fcontact%3Dabg_afc%26url%3Dhttp://www.livestrong.com/article/26805-list-high-enzyme-foods/%26gl%3DPH%26hl%3Den%26client%3Dca-livestrong_html%26ai0%3DCX5W1tiH3VvvXKYaz8AWv6oGAB7SgiusHrJC2v8UC3OH61ugEEAEgj7CkEGDh3LkFoAHh_L_RA8gBAakCkV38fHq9sj6oAwGqBJ8BT9CiTmz2CqZTjEOOHG-ErKnfrWm52BOOBAHdCFPmg8LrpmXA25yCrzhCDAOrmn_OuXDSzheCwEBJJ3fVjvB6lNZ15vYqgVF6nX9BwDT8h4AQzOHJaoNC2xgFfqQIWVYVHCukRNaU5w2QypOEjF1uqFubw6853M4LCL-Bdo6CvwJ1RVazUWf-Rwnym8ta6l0afrcwsWh3-4GcwMm-Lv

Documents

Elements in the Human Body and What They Do.docx