The Essential Role of Zinc in Human Health

Zinc is a crucial trace element that supports countless biological processes essential for life. Despite being required only in small amounts, its impact on human health is immense. Nearly 300 different metalloenzymes rely on zinc for catalytic activity, spanning a wide range of enzyme classes such as oxidoreductases, transferases, hydrolases, lyases, isomerases, and ligases. These enzymes participate in vital metabolic pathways, ensuring proper growth, repair, and defense at the cellular level.

Beyond enzyme activation, zinc plays a fundamental structural and regulatory role in the body. It stabilizes thiol groups and phospholipids, preserving the integrity of proteins and cell membranes. This stabilization not only strengthens cellular structures but also helps protect against oxidative stress. By neutralizing free radicals, zinc acts as a natural antioxidant, preventing molecular damage that contributes to aging and chronic diseases.

Zinc is also indispensable for the immune system. It affects nearly every immune cell type, with a particularly important influence on T cells—the body’s key defense agents. Zinc serves as a cofactor for thymulin, a thymus-derived hormone necessary for T cell maturation and activation. Even a mild zinc deficiency can impair immune responses, making individuals more susceptible to infections.

Another vital aspect of zinc biology involves zinc finger proteins, which regulate gene expression. These proteins use zinc ions to form stable tetrahedral structures that allow them to bind DNA and control transcription. Through this mechanism, zinc indirectly governs cell differentiation, growth, and repair.

Recent research further highlights zinc’s role in cardiovascular health. It may protect against atherosclerosis by reducing the oxidation of LDL cholesterol and preserving the vascular endothelium’s integrity. Additionally, zinc influences hormone secretion, blood clotting, and neurotransmission—affecting everything from metabolism to mood and cognitive function.

Overall, zinc’s diverse functions make it indispensable for maintaining health. Adequate zinc intake—through foods like meat, seafood, nuts, and whole grains—supports immunity, cardiovascular function, and cellular repair. As science continues to uncover its many benefits, zinc remains one of the most essential micronutrients for sustaining human life and preventing disease.
The Essential Role of Zinc in Human Health

Niacin: A Vital B Vitamin for Health and Metabolism

Niacin, or vitamin B3, is a water-soluble B vitamin crucial for DNA repair and energy metabolism. Known chemically as either nicotinic acid or nicotinamide, niacin was first produced from nicotine in tobacco in 1867. However, in the early 1940s, once its importance as a vitamin was established, it was renamed “niacin” to prevent any confusion with nicotine.

Niacin’s role in the body is extensive, primarily because it forms part of essential coenzymes like NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate). These coenzymes participate in over 200 metabolic pathways, including the production and breakdown of carbohydrates, fatty acids, and amino acids. Niacin is also involved in vasodilation, or blood vessel widening, which supports blood flow and may help reduce blood pressure. A deficiency in niacin can lead to pellagra, a disease characterized by diarrhea, dermatitis, dementia, and, if untreated, can be fatal.

Historically, pellagra was linked to corn-based diets, especially after the introduction of maize to Europe in the 1770s. Corn lacks bioavailable niacin, which led to widespread cases of pellagra until the link was confirmed in 1937 by American scientist Joseph Goldberger. Although pellagra is rare in industrialized countries today, cases may still occur, particularly in alcoholics, where it can manifest mainly as encephalopathy, a brain disorder.

Niacin is not only obtained from dietary sources but can also be synthesized by the body from the amino acid tryptophan, with the help of vitamin B2 (riboflavin). The Recommended Dietary Allowance (RDA) for adults ranges from 13 to 20 mg per day, with increased requirements in pregnancy, lactation, and periods of active physical work. Children need between 5 to 16 mg daily. Dietary sources include meats, poultry, fish, nuts, peanuts, and enriched or whole grain products.

In grains, niacin exists in a bound form known as niacytin, attached to small peptides and carbohydrates, making it less bioavailable. Nonetheless, with the widespread availability of niacin-rich foods, severe deficiencies have become rare, underscoring the success of fortification and dietary awareness in maintaining adequate niacin levels for health.
Niacin: A Vital B Vitamin for Health and Metabolism

Iodine: Essential for Thyroid Health and Metabolic Function

Iodine plays a crucial physiological role in the human body, primarily in the synthesis of thyroid hormones by the thyroid gland. The primary hormone produced is thyroxin, also known as T4. Thyroxin is integral to various bodily functions, including regulating heart rate, body temperature, and overall metabolism.

Dietary iodine is absorbed throughout the gastrointestinal tract, where it is first converted into the iodide ion. Once absorbed, iodide is utilized by the thyroid gland to synthesize thyroid hormones. The kidneys then excrete any excess iodide through urine. Since the body only absorbs the amount of iodine needed by the thyroid at any given time, it is vital to consume iodine-rich foods regularly because the body does not store excess iodine.

When the body lacks sufficient iodine, the thyroid gland attempts to compensate by increasing its secretory activity. This overactivity can lead to the enlargement of the gland, a condition known as goiter.

Iodine can be found in various dietary sources, with seafood being a particularly rich source. However, the iodine content varies significantly between seawater and freshwater fish. Other protein-rich foods, such as milk, yogurt, eggs, and meat, also supply iodine. Additionally, breads and grain products made from iodized dough are important sources of iodine in many diets.

The importance of maintaining adequate iodine intake cannot be overstated, especially given the critical role of thyroxin in overall health. With recent health trends emphasizing whole foods and natural diets, it is crucial to ensure that iodine-rich foods are not overlooked. For those living in areas with iodine-deficient soil or those who consume primarily plant-based diets, considering iodized salt or supplements may be necessary to prevent thyroid-related health issues like goiter.
Iodine: Essential for Thyroid Health and Metabolic Function

Vitamin D: The Versatile Nutrient and Hormone Essential for Health

Vitamin D, a unique compound in the realm of human health, can be classified either as a vitamin or a hormone. Its active form, calcitriol, functions similarly to a hormone because it is synthesized in one part of the body and exerts regulatory effects on distant tissues.

A crucial role of vitamin D is its regulation of calcium and phosphorus absorption in the digestive tract, facilitating their deposition in bones. This process is vital for the formation and maintenance of strong bones. When dietary calcium is insufficient, vitamin D mobilizes calcium from skeletal reserves to meet the body's needs. This interaction is part of a complex regulatory system involving parathyroid hormone (PTH) from the parathyroid glands and calcitonin from the thyroid glands.

In addition to its skeletal functions, vitamin D influences cell differentiation and growth. It modulates the transcription of cell cycle proteins, reducing cell proliferation and enhancing differentiation in various cell types, including osteoclastic precursors (bone-resorbing cells), enterocytes (intestinal lining cells), and keratinocytes (skin cells). This regulatory capability has implications for cancer prevention, notably colorectal cancer, where adequate vitamin D levels may offer protective benefits.

Moreover, vitamin D plays a significant role in immune defense. It is found in high concentrations in T-lymphocytes, critical cells in the immune system. Emerging research suggests that adequate vitamin D levels in early life might prevent the onset of autoimmune diseases such as type 1 diabetes by modulating immune responses.

Vitamin D synthesis begins in the skin, where 7-dehydrocholesterol is converted to cholecalciferol upon exposure to sunlight. Cholecalciferol then enters the bloodstream and travels to the liver for further conversion to its active form. This fat-soluble steroid hormone precursor is essential for maintaining normal calcium and phosphorus levels in the blood, which are critical for bone mineralization, muscle contraction, nerve conduction, and overall cellular function.

Recent studies underscore the broader health implications of vitamin D. Its deficiency has been linked to various disorders, including osteoporosis, cardiovascular diseases, and certain infections. Ensuring adequate vitamin D levels through sunlight exposure, diet, or supplementation is crucial for maintaining overall health and preventing a spectrum of diseases. As research progresses, the understanding of vitamin D's multifaceted roles continues to expand, highlighting its importance as both a nutrient and a regulatory hormone in human physiology.
Vitamin D: The Versatile Nutrient and Hormone Essential for Health

Morning Market Fish: Rich in Vitamin D

Fats and Health Complications

The majority of fats are sourced from either animals or plants, and they share a common composition, consisting of carbon, hydrogen, and oxygen molecules.

Dietary fats are often associated with heart disease and cancer, leading to their negative reputation. However, the role of dietary fat in health and disease is intricate and not always entirely warranted.

Certain fats are crucial for proper growth and maintaining good health, and their deficiency can result in specific diseases related to nutritional inadequacies.

Consuming excessive amounts of certain types of fats can significantly raise the risk of chronic and severe illnesses. Diets high in saturated fats or trans fats are linked to an increased likelihood of heart and artery diseases, which are the leading causes of mortality among adults in the United States and Canada.

Obesity poses significant health risks, and the high energy density of fatty foods makes it easy for people to consume more calories than needed and gain unnecessary weight.

High-fat diets indirectly correlate with type 2 diabetes mellitus and hypertension. Both conditions can strain the circulatory system, and a fat-rich diet may further hinder circulatory function through the potential development of atherosclerosis.

Triglycerides and cholesterol are the essential lipids present in our food supply. Despite their distinct chemical properties, they share the characteristic of being insoluble in water.

Triglycerides, known by various names such as fat, oil, grease, shortening, lard, tallow, suet, and ghee, are transported to fat depots in the body like muscles, breasts, and the insulating fat layer under the skin, where fat cells store them for later use.

When the body's fuel from food diminishes, it begins to utilize these stored fats for energy.

Cholesterol, another dietary lipid, exclusively exists in animal products and is absent in the plant kingdom. Since the body produces adequate cholesterol, it is not considered an essential nutrient. The liver synthesizes, regulates its release into the bloodstream, and retrieves it as needed.

Unlike triglycerides, cholesterol does not serve as an energy source, but it plays a crucial role as a structural component in every cell of the body. The study of dietary cholesterol primarily focuses on its potential link to intestinal cancer, and although data inconsistency exists, most evidence suggests a possible connection between dietary cholesterol and colon tumor development.
Fats and Health Complications

Monounsaturated fat in food

Monounsaturated fats can be found mainly in certain vegetable and nut oil, including olive, peanut, and canola. Monounsaturated fat like oleic acid can be found in almond, pistachio, pecan, avocado, hazelnut, cashew and macadamia oils as well as in the membranes of plant and animal cell structures.

A number of studies show that saturated fat significantly worsens insulin-resistance, while monounsaturated and polyunsaturated fats improve it through modifications in the composition of cell membranes. Shifting from a diet rich in saturated fat acids to one rich in monounsaturated fat improves insulin sensitivity in healthy people.

Large amounts of monounsaturated fat lower plasma total and LDL levels when compared with saturated fat. Unlike polyunsaturated oils, monounsaturated fat did not lower the plasma HDL cholesterol level.
Monounsaturated fat in food

Dietary fiber

Dietary fiber consists of remnants of plant cells resistant to hydrolysis (digestion) by the alimentary enzymes of man”, whose components are hemicellulose, cellulose, lignin, oligosaccharides, pectin, gums and waxes. The diets rich in fiber such as cereals, nuts, fruits and vegetables have a positive effect on health since their consumption has been related to decreased incidence of several diseases.

The term ‘dietary fiber’ (DF) was first introduced in 1950s, referring to plant cell wall materials.

* All fruits and nuts contribute to dietary fiber. Dietary fiber consists of cellulose, hemicellulose, lignin and pectic substances, which are derived primarily from fruit cell walls and skin.
*The dietary fiber content of fruits ranges from 0.5 to 1.5% (fresh weight)
*Dietary fiber plays an important role in relieving constipation by increasing water holding capacity of feces. Its consumption is also linked to decreased incidence of cardiovascular disease, diverticulosis, and colon cancer.

Soluble fibers have been shown to decrease cholesterol and lower blood glucose. Beans, oat bran, fruit and vegetables contain water-soluble fiber.

The consumption of water-soluble fiber binds to bile acids, suggesting that a high-fiber diet may result in an increased excretion of cholesterol. Some types of fiber, however, appear to have a greater effect than others. The fiber found in rolled oats is more effective in lowering blood cholesterol levels than the fiber found in wheat.

As suggested by dieticians and other nutrition practitioners, a healthy dietary pattern should include a variety of whole foods rich in fibers such as whole grains, fruits, vegetables, legumes, nuts and seeds, which will not only help to achieve the daily recommended amount for dietary fiber, but also to fulfil the needs for other important nutrients.
Dietary fiber

Nutrition of onion

The onion is a biennial (a plant that lives for 2 years); it stores food in the bulb during the first year, and it flowers in the second year. Onion when cut gives a characteristics strong odour.

Onions are low in calories and in most nutrients. However, they not only provide flavor in cooking, but also are a source of health promoting phytochemicals such as quercetin and alluim, both considered to be helpful in preventing cardiovascular disease and cancer.

Onion is an important spice as well as well commercial vegetable. The nutritive value of onion bulbs varies from variety to variety.

Average composition per 100 g of bulb is as follows:
*Moisture 86.0 g
*Carbohydrate 10.9 g
*Protein 1.4 g
*Fiber 0.8 g
*Potassium 180 mg
*Sulfur 70.0 mg
*Phosphorus 44.0 mg
*Calcium 32.0 g
*Chlorine 25 mg
*Magnesium 16 mg
*Sodium 7 mg
*Iron 9.7 mg
*Thiamine 0.06 mg
*Riboflavin 0.01 mg
*Niacin 0.4 mg
*Vitamin C 28 mg,
*Carotene 660 ug

A serving contains 60 calories and has no fat and cholesterol. Onion is a source of energy and acts as a stimulant, increases vigor and vitality.

It also acts as an expectorant and diuretic, normalizes the heart beat prevents flatulence and dyspepsia. Eating at least half an onion a day is reported to reduce the risk of stomach cancer by 50%.
Nutrition of onion

Antioxidants in fruit

Fruits, nuts, and vegetables in the daily diet have been strongly associated with reduced risk for some forms of cancer, heart disease, stroke and other chronic disease. This is attributed, in part, to their content of antioxidant phytochemicals.

It has been estimated that one-third of all cancer deaths in the United States could be prevented through appropriate dietary modification, especially by enriching diets with fruits and vegetables, because various dietary antioxidants have shown considerable promise as cancer-preventing agents.

Antioxidant vitamins including vitamin A, carotenoids, vitamin C and vitamin E, potentiate the antioxidant status and reduce lipid oxidation.

Besides the vitamin antioxidants, fruits and vegetables also contain non-nutrient antioxidant such as the flavonoids, polyphenols, and terpenes.

People who eat the highest amount of fruits and vegetables have a 20% lower risk for coronary heart disease, and the lowest risk were seen in people who ate more fruits rich in polyphenolic compounds and vitamins.

Red, blue, and purple fruits (such as apple, blackberry, blueberry, blood orange, cranberry, grape, nectarine, peach, plum, prune, pomegranate, raspberry, and strawberry) are good sources of flavonoids and other phenolic compounds that are positively correlated with antioxidant capacity of the fruit.

Orange-flesh fruits (such as apricot, cantaloupe, mango, nectarine, orange, papaya, peach, persimmon and pineapple) and some red flesh fruits (such as tomato, watermelon and pink grapefruit) are good sources of carotenoids.

Lycopene, an antioxidant available in tomatoes, has a low availability in tomato juice, but cooking tomatoes in an oil-based medium substantially enhances intestinal absorption.
Antioxidants in fruit

Fibers in food

Dietary fiber includes the nondigestible carbohydrates. The major portion of dietary fiber in foods is derived from the plant cell walls in foods. These may be either water soluble or water insoluble. Soluble dietary fiber tends to dissolve or swell in water while insoluble dietary fiber remains relatively unchanged.

Gel-forming soluble fibers are readily broken down by bacteria residing in the colon, as opposed to insoluble fibers, which are largely non-fermentable. Both have nutritional significance.

The water insoluble group such as cellulose and hemicellulose are found in the outer layers of whole grains, the strings of celery, the hulls of seeds and the skins of corn kernels. These fibers retain their structure and rough texture even after hours of cooking.

The water-soluble fibers such as those found in the brans of some cereals (e.g., oats and rice) and in pectin are believed to lower the levels of serum cholesterol by binding with bile acids and causing removal of cholesterol in the feces.

Dietary fiber exerts a wide range of physiological effects when consumed, and its complex nature is responsible for a range of physical and chemical properties that are responsible for these physiological effects.

Dietary fibers are now accepted to an important ingredient of a healthy diet, and are thought to reduce the probability of cancer induction in the digestive organs.

Dietary fibers shorten the time food remains in the digestive organs, and as a result a carcinogen will remain in contact with these organs for a shorter period.

The consumptions of fiber is recommended, although not to excess. It appears that excessive amounts of dietary fiber may interfere with the retention of minerals required by the body.
Fibers in food

Health benefits of banana fruit

Bananas are considered cold and have a tendency to move energy inward in the body. Banana has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals when compared with apple.

They are sweet, being rich in carbohydrates (mostly the sugars glucose and fructose), as well as in folic acid, vitamins B6, and C, potassium, and pectin. They also contain an enzyme that aids in the production of sex hormones. As bananas are high in calories but low in fat, they are an excellent food for pregnant mothers, babies and children.

Banana also rich in fiber that helps in regulating the bowel functions. Bananas provide long term energy and improve stamina. They moisten the ‘yin’ fluid of the body, including the lungs and large intestines, and have some antiseptic activity.

They support the friendly intestinal flora (helpful bacteria within our bowel) and stimulate the proliferation of cells that provide a protective coating between the stomach and harsh digestive acids. Bananas also stimulate the production of serotonin, a neurotransmitter that improve sleep and elevate mood.

Banana can reduce the risk of heart disease and blood pressure. Banana high in potassium, yet low in sodium, this fruit is very effective in balancing blood pressure.

Depression peoples often feel better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body coverts into serotonin. This powerful hormone is known to make the body relax, improve mood and feeling happy.

Bananas have been used to treat alcoholism, arteriosclerosis, celiac disease, colitis, constipation, diarrhea, dyspepsia, exhaustion, hemorrhoids, hypertension, weak muscle and ulcers. They also have been used to help treat insulin shock in diabetics.

Ripe bananas are very easy to digest – even easier when mashed – and are recommended for those suffering from weak digestion, vomiting or emaciation.
Health benefits of banana fruit

Health benefits of fish

The reason why fish is such an important source of nutrition is that it both provides substances necessary for the human body and also reduces the risk of various diseases.

Fish is a food source comparable to other animal protein foods in nutrient composition. Because of its nutrients denseness, seafood can help the dietary needs for calcium, essential fats, iodine and protein.

In addition, seafood is an important contributor of selenium to the American diet and is unique among animal protein foods as a rich source or omega-3 fatty acids EPA and DHA.

Salmon and sardines, in particular are good sources of moega-3 essential fatty acids, while halibut is a great source of protein.

It is evident that fish contributes more to people’s diet than just the high quality protein they are known for.

The mineral they contain, such as phosphorus, sulphur and vanadium, fish encourages growth and enables tissues to recover.

Fish meat also assists in the formation of healthy teeth and gums, benefits the complexion, makes the hair healthier and contributes to the fight against bacterial infection.

The forms of lipid in fish are triglycerides or triacylglycerols. Triglycerides in pelagic fish contain the long-chain polyunsaturated fatty acid EPA (eicosapentoic acid) and DHA (docosahexanoic acid), which have many health benefits including normal development of the brain and retina in infants and prevention of heart disease in adults.

Research has linked fish consumption with many health benefits, including a lowered risk for arthritis, heart attacks, high blood pressure, prostate cancer in men and strokes.

Most studies that reported a strong association between fish consumption and health benefits emphasized the importance of fatty acids. Consumption of fatty fish was associated with a power risk of total ischemic heart disease death and arrhythmic ischemic heart disease death.

The WHO/FAO in 2003 recommendation on the consumption of fish is that “regular fish consumption (1-2 servings per week) is protective against coronary heart diseases and ischemic stroke and is recommended. The serving should provide an equivalent of 200-500 mg of EPA and DHA.”
Health benefits of fish

Roles of calcium in human body

Human bodies contain more calcium than any other mineral.  Calcium is the fifth most abundant element of the human body. It has a stabilizing function in shells, bones and teeth and in proteins in the extracellular fluid.

Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums.

It is also important in the maintenance of a regular heartbeat and in the transmission of nerve impulses.  The movement of calcium into nerve cells triggers the release of neurotransmitters at the junction between nerves.

Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, for the prevention of muscle cramps. It may increase the rate of bone growth and bone mineral density in children.

This important mineral is also plays an essential in blood clotting.  Calcium participates in nearly every steps of the blood clotting cascade. It helps maintain normal blood pressure and prevent bone loss associated with osteoporosis as well. It also helps to prevent cancer.

Calcium provides energy and participates in the protein structuring of RNA and DNA.

It is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body.

In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, essential to maintain the skin healthy, and protects against the development of preeclampsia during pregnancy.

Adequate calcium intake over one’s lifetime is essential for healthy bones and teeth that will remain strong into old age. Calcium phosphate salts crystalize in a foundation material composed of the protein collagen. The resulting hydroxyapatite crystals invade the collagen and gradually lend more and more rigidity to a youngster’s maturing bones until they are able to support the weight they will have to carry.

Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal.
Roles of calcium in human body 

The effects of ascorbic acid toxicity

Overdoses of vitamin C induce perspiration, nervous tension, and lowered pulse rate, WHO recommends that daily intake be less than 0.15 mg/kg.

Massive doses of vitamin C have been shown to reduce serum vitamin B12 levels. In part, this may be due to an effect of ascorbic acid on vitamin B12 in food.

Ascorbic acid destroys B12 in food. Ascorbic acid also inhibits the utilization of beta-carotene.

Some individuals, exhibit accelerated conversion of ascorbic acid to oxalate, probably through greater inducibility of enzymes in the ascorbate-oxalate pathway.

The hyperoxaluria of these individuals, following large doses of vitamin C, increases the risk of urinary stone formation.

Excessive doses of vitamin C can cause diarrhea but the effect is not long lasting. The large excess of vitamin C is promptly excreted in the urine but may cause uricosuria and increased absorption of iron, with the potential for iron reloaded.

Although toxicity is rare, the tolerable upper intake level established by the food and Nutrition Board (FNB) of the Institute of Medicine for vitamin C in adults was set at 2000 mg.
The effects of ascorbic acid toxicity

Balance diet during pregnancy

Pregnancy is a period of increasing nutritional demands associated with the growth of fetus and placenta; growth of maternal tissues, notably uterus and breasts; and increase in the volume of circulating blood and fat stores.

During pregnancy, the fetus’ cells and physiological capacities are developing. Therefore, women need to eat a well balance diet that has sufficient calories and represents a variety of food groups. They need to be encouraged to maintain a healthy diet and sufficient exercise throughout pregnancy.

A pregnant woman directly influences the nutritional status of her baby, and she must be sure her diet contains adequate nutrients for herself and for her baby.

Some women experience pica (persistent eating of foods that have not nutrient value). Pica behavior may lessen the nutritional level of the mother and her fetus since the mother may not eat nutritious foods in sufficient quantity, which can lead to poor weight gain, low birth weight and intrauterine growth retardation.

Also, the substance that the woman is eating may have harmful effects to the maternal fetal unit.

Pregnant women should increase their intake of essential nutrients and calories. For example to satisfy the protein demand of pregnancy, WHO recommends a total diet daily intake of .52-.57 g/kg.

Fat is more energy dense than carbohydrate or protein. Recent evident suggest that omega-3 fatty acids consumed during pregnancy are beneficial to cognitive development in infancy and childhood.

Pregnant women should consume 25-30% of their daily energy as fatty acids and they requiring 2500 kcal/day would need to consume 69-83 total grams fats daily.

They will need extra iron and may require additional vitamin and mineral supplementation.   A pregnant woman needs iron to satisfy the demand created by the growth of fetus, placenta and red cell mass during pregnancy and also the blood loss expected at the time of parturition.
Balance diet during pregnancy

Health problems due to magnesium deficiency

Human body loses magnesium from diarrhea, diet and stress. Diarrhea causes much of the magnesium in intestines to be excreted.

Gastric juice contains a fair amount of magnesium and excessive vomiting could result in substantial losses of the mineral in addition to the loss resulting from the failure to retain ingested food.

In 1900, the average American diet provided about 450 mgs of magnesium a day. In 2000, the average diet provided only 200 to 225 mgs per day. 

A deficiency of magnesium is responsible for the majority of the ill-health and attendant pain and suffering in the US including heart disease, diabetes, obesity and related diseases.

Magnesium deficiency has been reported in children with protein-calorie malnutrition due to primarily to diarrhea which increases fecal loss of the mineral.

Hypomagnesaemia is associated with chronic alcoholism and with the neuromuscular symptoms of alcoholic withdrawal. It is important to know that magnesium excretion is promoted by drinking too much alcohol or caffeine and by eating high amounts of animal protein or sugar.

When pancreatitis is also present, magnesium replacement therapy becomes an important part of treatment because magnesium (and calcium) in blood may be decreased due to presumably to deposition in areas of adipose tissue.

Magnesium content of adipose tissue has been shown to be markedly increased in humans dying from acute pancreatitis and in animals in whom pancreatitis was induce experimentally.

The classical manifestations of magnesium deficiency are neuromuscular. They may occur at the level of the skeletal muscles, resulting in spasmophilia under all its form, at the level of the myocardium, resulting in various cardiac disturbances and also at the level of the smooth muscles.

Cellular loss of magnesium may be a primarily biochemical mechanism in the etiology of various types of myocardial lesions. Most modern heart disease is caused by magnesium deficiency. The diet of the industrial world is short on magnesium, and this causing an epidemic of heart disease in the modern world.

Heart is a muscle that pumps by constantly contracting and relaxing. Calcium helps heart and other muscle to contract. Magnesium helps them to relax. The researchers found that a magnesium deficiency cause of death from sudden heart attacks in 8 million people in US between 1940 and 1994.
Health problems due to magnesium deficiency

Salt in human diet

The introduction of salt in significant quantities to the human diet is probably linked to two of its properties:
*Its ability to remove moisture from foods, thus increase their osmotic pressure and making them less likely to spoil,

*Its ability to increase the palatability of savory foods.

The substance we call salt is the chemical compound sodium chloride. Salt also contains small amounts of other trace elements including calcium, magnesium and iodine.

Human evolved in a low sat diet of no more than 20 to 40 mmol sodium per day, and became adapted to the physiologic conservation of the limited salt naturally present in foods and not for excretion of a sodium load some 10 to 20 higher than the physiologic need.

Adults usually consume about 10g of salt a day, but there are enormous variations. A high intake of salt may contribute to the development of hypertension or high blood pressure in some individuals.

Salt in the diet comes mainly from processed foods such as crisps, nuts, cheese, pickled vegetables, sauces and smoked foods.

It is also added to food during preparation, cooking and at the table. Small quantity occurs naturally in some foods. Nobody is quite sure exactly how much salt we need to eat, but it is relatively small amount.

Most of the salt in the diet of contemporary industrialized populations is found in processed foods, added by manufacturers during production for a range of reasons, including taste enhancement, texture and preservation.
Salt in human diet

What are vitamins?

Vitamins have been defined as organic substances present in minute amounts in natural foodstuffs that are essential to normal metabolism and lack of which in the diet causes deficiency diseases.

Vitamins are required in trace amounts in the diet for health, growth and reproduction.

As the chemical structure of the vitamin became known through its isolation and synthesis; it was given a chemical name. When the chemical name was assigned, it was assumed that the name applied to one substance with one specific activity.

Some of the vitamins occur in foods in a form known as precursors or provitamin. Once inside the body, these are transformed chemically to one or more active vitamin forms.

Now it is evident that a vitamin may have a variety of functions and that vitamin activity may be found in several closely related compounds known as vitamers. An excellent example of this is vitamin A, which has several seemly unrelated functions and encompasses not only retinol but also retinal and retinoic acid.

The vitamins can further classified into two classes: fat soluble and water soluble. Soluble confers vitamin many of their characteristics. It determines how they are absorbed into and transported by the bloodstream.

The fat soluble vitamins are represented by vitamins A, D, E, and K absorbed and transported by conventional lipid transport.

For water-soluble vitamins, respective solubility coefficients are major factors that dictate the availability and ease of absorption.
What are vitamins?

Vitamin B5 (Pantothenic acid)

Pantothenic acid, a vitamin required for normal growth and nerve development. It is a vitamin that is incorporated into another compound used in intermediary metabolism, namely, coenzyme.

It is believes and there is evidence, that pantothenic acid is intimately related to riboflavin in human nutrition.

A pantothenic is consumed as a nutrient and absorbed in the portal vein. Various tissues take up pantothenic acid either by a sodium dependent, active process or by passive diffusion, depending on the tissue. 

Deficiencies of this vitamin cause degeneration of nerve tissues with resulting muscular weakness, numbness and malaise.

Scaling skin and dermatitis, diarrhea with bloody stools, and ulceration of the intestine are also deficiency symptoms.

The organs of animals (liver, heart, kidneys) and eggs, whole wheat products and peanuts are excellent sources of Pantothenic acid. The muscular tissue of animals, cheese, beans, cauliflower, broccoli, mushrooms and salmons are very good sources of this vitamin.

Pantothenic acid has been given receiving greater interest because of its ability to protect against free radicals. Evidence exists for pantothenic protecting against free radical induced apoptosis or programmed cell death.
Vitamin B5 (Pantothenic acid)

The importance of ascorbic acid

The growing amount of published data on the physiological role of vitamin C represents a great variety of new aspects on the importance of this vitamin.

Ascorbic acid or vitamin C is required for the formation of intercellular substance in the body, including dentine, cartilage, and the protein network of bone.

Hence, it is important in tooth formation, the healing of broken bones, and the healing of the wounds. Vitamin C may be importance in the pathogenesis of most chronic diseases of aging.

Vitamin C has been found to be potentially important in the prevention of atherosclerosis, cancer, senile, cataract, lung diseases, cognitive function, and degenerative diseases of miscellaneous organs.

Deficiency of vitamin C cause scurvy (spongy gums, loose teeth, swollen joints, hemorrhages in various tissues, etc.) and impaired healing of wounds. Orange juice is an excellent source of vitamin C.

The best sources are fresh fruits particularly citrus fruits, tomatoes, and green peppers. Some fruits, like guava, and blackcurrants are particularly rich in the vitamin but they contribute little to normal Western dietary intake.

Green pepper, cabbage, broccoli, and Brussels sprouts are excellent to good sources of this vitamin C, while other vegetables such as peas, spinach, and lettuce are good to fair sources.

The term vitamin C comprises all compounds with the qualitative biological effect of L-ascorbic. L-ascorbic is a 2,3-enediol-L-gulonic acid.
The importance of ascorbic acid