Iron vs. Calcium

Yesterday in class we talked about iron and calcium, and how the two nutrients interact. Sometimes we are so focused on getting all of our nutrients – whether it be from three meals or from a multivitamin – that we forget about the effect that certain nutrients have on one another and on our ability to absorb and utilize them.

It is important to understand the relationship between iron and calcium. Iron actually blocks the absorption of some minerals, especially calcium. So, if you’re taking a daily multivitamin with both iron and calcium, you are probably not really getting the full calcium amount listed on the bottle.

In addition to iron blocking calcium absorption, too much calcium can interfere with iron absorption. Other things that can inhibit iron absorption include tea, coffee, wheat bran, egg yolks, and even antacids. Vitamin C, on the other hand, actually enhances iron absorption.

If you are iron deficient, I recommend taking your iron supplement at a different time of day than when you take your multivitamin. And if you are worried about having enough calcium, you may want to take a separate calcium supplement, or find a multivitamin that contains calcium but no iron. Iron can also interfere with magnesium and zinc absorption, which is something to keep in mind.

I guess the lesson here is that we cannot just buy a multivitamin and expect it to correct all of our nutrient deficiencies. Supplementing with vitamins can be really beneficial, but it is so important to eat a varied diet as well to ensure we are getting everything we need.

We also touched on pregnancy and the importance of the mother getting enough calcium, especially during the 2nd trimester when the baby's bones are becoming ossified. Even though calcium is found in the prenatal vitamins that most pregnant mothers take, they may not be absorbing all of it. Some doctors or naturopaths recommend they actually take a separate calcium & magnesium supplement during the 2nd trimester, to ensure they have enough. The baby needs that calcium no matter what, so the person who ends up suffering from a deficiency is the mother, in the form of leg cramps, twitches, muscle aches, and even tooth decay.

Some great whole food sources of iron include soybeans, lentils, spinach, sesame seeds, kidney beans, raw pumpkin seeds, garbanzo beans, blackstrap molasses, and lean beef.

5 Important Supplements

In the September issue of Whole Living magazine, I found a quick article on five key supplements that most women can benefit from. However, I think both women and men can benefit from these! I happen to agree completely with the five they chose, and I think it’s a good reminder for all of us on what we may be deficient in, and why it’s important to supplement in certain areas.

Vitamin D

I’ve talked about vitamin D before here. It’s SO important, and there are constantly new studies coming out linking low vitamin D levels to higher cancer rates and increased heart attack risk. Even if you think you’re getting enough from the sun, you may not be. To prove my point, I take vitamin D supplements and I live in a state that boasts of sunshine over 300 days per year! I got my levels tested a few months ago and while they were in the “acceptable” range, they were on the lower end. Lluckily I have a doctor who believes as strongly in vitamin D as I do, so she immediately gave me supplements. I strongly encourage people to get their vitamin D levels tested, and when you compare your level to the “optimal” range, aim for the high end. The more the better! If you live in a climate with longer winters, supplementing with vitamin D3 is absolutely crucial.

Calcium

Many people are able to obtain enough calcium from whole foods. Despite what you may think (due to huge marketing efforts), dairy is not the only source of calcium. In fact, leafy greens have just as much calcium as cow’s milk! Other great sources include sesame seeds (more calcium than milk), blackstrap molasses and yogurt. Calcium is important for healthy bones. If supplementing with calcium, make sure you buy the form calcium citrate because it best delivers the minerals to the body.

Magnesium

Magnesium helps to regulate our neurotransmitters and support mental health. Some doctors even prescribe magnesium supplements for those suffering from insomnia, claiming it’s a natural anti-anxiety mineral. For those with muscle spasms or pain, magnesium helps to relax the muscles. It’s good to take with an evening meal, because it does help people fall asleep more peacefully.

Vitamin B

Vitamin B is necessary for strong immunity. Whole food sources of B-vitamins include leafy greens and meat. If someone is deficient in B-vitamins, they may start to feel depressed, fatigued or just down. B-vitamins help enhance mood and boost energy, and for this reason are best when taken in the morning. This way they’ll provide energy for your day without disrupting bedtime!

Omega-3 Fatty Acids

I’ve talked about fish oil before as well, but again it’s good to reinforce the importance of fatty acids in the diet. Don’t worry, they WILL NOT make you fat! They actually lower triglycerides and reduce inflammation, which is the cause of many health issues. And, since our brain is made up of mostly fat, they support brain health as well. Omega-3s can be taken in the form of capsules or actual fish oil. I recommend the capsules… trust me, drinking straight fish oil is not fun!

As always, I recommend talking to your doctor before starting supplements. They can test your levels and help you determine which supplements you’d benefit from.

Seaweed for Health

Yesterday I revealed the results of my investigation into imitation crab, which shows up in sushi rolls and salads every now and then. Turns out it’s not really a “whole food,” considering it contains artificial colors and flavors and is highly processed. But the good news is that other types of sushi can be healthy, and it’s even better when you pair it with a fresh seaweed salad.

Seaweed salad usually contains a few different types of seaweeds, such as nori, kelp, hijiki, kombu, wakame, arame, or dulse. Seaweeds can grow in salt water or fresh water lakes, and Japan is currently the largest producer and exporter of sea vegetables. They have been enjoying them for over 10,00 years, and many of our recipes using seaweeds are inspired by Japanese cuisine. Seaweeds are becoming more popular and can now be found in most health food stores and even some regular grocery stores, rather than just at Asian food markets.

Seaweed is known for its strong nutritional profile. They contain very few calories – less than 20-30 calories per half cup serving. They are rich in iodine, with one serving containing up to 300% of our recommended daily intake of iodine. Fish is another great whole food source of iodine, but other than that it can be difficult to obtain from a whole foods diet. Table salt is iodized, but it is also highly processed and since the iodine is added in, it may not be as bioavailable to our bodies. Sea vegetables are also rich in potassium, magnesium, phosphorous, calcium, iron, tryptophan, folate and other B-vitamins, vitamin A and vitamin K.

Those who consume kelp and other sea vegetables on a regular basis as part of a whole foods diet will experience amazing health benefits and transformations. The phytonutrients in seaweeds work to inhibit the growth of cancers. Iodine found in seaweeds is vital for proper thyroid function, because iodine is a component of thyroid hormone that is essential for regulating metabolism and many other functions inside our cells. The anti-inflammatory potential of seaweeds comes from its magnesium content, which helps with things like migraine headaches and asthma. Seaweeds can also cause relief for women going through menopause by easing symptoms.

Seaweed salad is available at most sushi restaurants, but that doesn’t have to be your only source. Since seaweeds are so available to us now, I recommend keeping some in your cupboard and using it for things like salads, soups and on top of some chicken or cooked veggies. Right now I have Pacific arame and dulse flakes in my kitchen. The arame is really great for salads or soups (pictured below). It needs to be soaked in cold water for about 15 minutes and then is ready to be eaten. The texture is a little slimy (for lack of a better word), kind of what you'd expect for seaweed texture.

The dulse flakes are great for sprinkling on just about anything that would taste good with a saltier flavor. I love the flakes because they are so easy to use – no soaking or cooking necessary (pictured below).

If you are looking for some variety in your diet and a great whole food source of iodine and other minerals, I recommend picking up some seaweed/sea vegetables at a health food store. Kelp can be harder to find but is available to order online from certain companies that harvest and dry the kelp (British Columbia Kelp is one good company I know of). Don’t be afraid to try new things with the seaweeds, and next time you’re out for sushi, be sure to order the seaweed salad!

The Major Minerals, Part 3: Magnesium, Potassium & Sulfur

This is the third and final day of major minerals. I know it may seem a little dull, but my hope is that you are realizing the importance of each of these tiny nutrients. And that you are also seeing the bigger picture: our diets must be balanced and varied. Things like counting calories, eliminating fats, or eating the same thing for breakfast every morning are not going to cut it. If we do those things, our body will be lacking in some major nutrients and our weight, mood and overall health will suffer. We need to eat fresh foods, not processed foods. We need to recognize the fact that processed foods and things like alcohol, sugar, and some medications can really interfere with our nutrient absorption. If we understand how these relationships work, we can make better decisions to support our health.

Just some things to keep in mind! Moving on…

Magnesium

Magnesium plays a role in metabolism through enzyme activation and energy production. It is also vital for cell reproduction, as well as brain, heart, liver and kidney health. So, pretty much everything in your body depends on magnesium! And despite this, magnesium deficiencies are very common. Many people are consuming enough magnesium, but are not absorbing enough magnesium. Things that reduce absorption and/or increase secretion (before utilization) of magnesium include alcohol, high calcium intake (especially if you are taking calcium supplements), diuretics such as coffee or tea, liver or kidney disease, and oral contraceptives. Some signs of a magnesium deficiency include fatigue, mental confusion, irritability, heart problems, muscle cramping, loss of appetite, insomnia, and stress.

The best food sources of magnesium include tofu, legumes, seeds, nuts, whole grains, and (as always!) leafy greens.

Potassium

When we think potassium, we think bananas. It’s just one of those things – like milk and calcium. But in reality, bananas are not the best food source of potassium. They are high on the list, but other great sources include potatoes, avocados, tomatoes, cantaloupe, chicken, salmon and lima beans.

Potassium works with sodium and chloride to maintain fluid and electrolyte balance inside and outside of our cells. It also helps maintain acid-base balance inside our body – something that is critical to our health. Remember, disease only grows in an overly-acidic environment. Potassium is also important for muscle and nerve cells, and heart, kidney and adrenal function. Low potassium levels are linked to high blood pressure, and depletion can occur when someone has diarrhea, excessive sweating or vomiting. Some signs of a potassium deficiency are muscle weakness, fatigue, mental confusion, irritability, and heart problems.

Sulfur

Sulfur stabilizes proteins, forms parts of the B-vitamins, and makes up part of the hormone insulin. Insulin is that hormone we all abuse when we eat too much sugar at once. It’s important, and we want to take care of it, because when it becomes tired and worn out from responding to our sugar habit, it can lead us to disease, especially diabetes. The body’s sulfate intake needs are met as long as there is adequate protein in the diet, so a deficiency in sulfur is rare. The best food sources are any protein-rich foods. A fairly easy mineral – but still important!

Tomorrow I’ll wrap up the Major Minerals with some explanation on the best way to cook vegetables so as to retain all the minerals. It’s simple but very important, and many are unaware of a common practice that is actually sucking all the minerals right out of the vegetables!

Bagels!

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Bagels are used in so many ways – bagels and cream cheese, breakfast bagels with egg and sausage, lunch sandwich bagels, mini bagels, bagel chips… there are even square bagels, or “squagels”. Some places have turned them into more of a dessert than anything else, creating them with chocolate chips, cinnamon and sugar, asiago cheese, or even caramel.

For those who have asked about bagels, the honest answer is that they are not the most nutrient-dense foods out there (nutrient-dense foods are high in nutrients, low in calories – think vegetables). BUT, that doesn’t mean we can’t eat them, of course! We just need to choose wisely.

Whole wheat bagels can be found fairly easily now. Wheat, in its most unrefined, natural state, provides many nutrients including manganese, fiber, tryptophan and magnesium. Whole wheat bagels provide some of these nutrients too (but they are still not the strongest food sources of them).

Manganese is needed for strong bones, proper absorption of other nutrients (they all depend on one another, which is why variety in your diet is so incredibly important), steady blood sugar levels, and protection of cells from free radical damage (which leads to diseases such as cancer). Other foods high in manganese include pineapple, brown rice, garbanzo beans, spinach, whole grain rye, whole grain oats and cloves. If you are not getting enough manganese in your diet, you may be experiencing skin rashes, high blood sugar, bone loss, or reproductive system difficulties, among other things.

Fiber supports regular bowels and helps to maintain healthy cholesterol and blood sugar levels. It is also crucial for those wanting to lose weight, because it keeps your digestive system functioning properly. Other sources of fiber include split peas, lentils, barley, all types of beans, collard greens and even raspberries! People with high blood sugar, high cholesterol or constipation may need more fiber in their diet.

Tryptophan is an important amino acid because it helps regulate appetite, improve quality of sleep and elevate our mood. Our bodies need amino acids in order to create proteins. Tryptophan is one of the essential amino acids, meaning it must be obtained from food (vs. nonessential amino acids, which are synthesized by the body). Other food sources of tryptophan include tuna, soybeans, beef and chicken, nuts, seeds, bananas and dairy products. If you are experiencing cravings for carbohydrates, depression, anxiety, unexpected weight gain or loss or impulsiveness, your tryptophan levels may be too low.

Magnesium is a natural muscle relaxer, helps keep bones healthy and improves blood circulation. Other foods containing high amounts of magnesium include spinach, swiss chard, pumpkin seeds, salmon, sunflower seeds, sesame seeds, black beans and halibut. Signs of a magnesium deficiency include high blood pressure, muscle spasms, fluctuations in blood sugar and headaches.

One thing to remember is that “wheat” is not the same thing as “whole wheat”. Wheat usually has certain parts of the grain removed, and can be lacking in important nutrients. Whole wheat, however, is the complete grain and a more wholesome food. Remember what I said last week about eating the entire egg, not just the egg white, in order to get all of the health benefits? The same goes with the grain. Always choose whole wheat over plain wheat, and if you’re not sure if something is whole, don’t be afraid to ask. The Ezekiel (Food For Life) brand of bagels sold in many health food stores is great because they are made from sprouted grains, which are easier for us to digest.

Whereas whole wheat bagels can contain many important nutrients, plain white bagels are considered a simple carbohydrate and don’t do much for us other than elevate our blood sugar and lead to increased hunger and sugar cravings throughout the day. Whenever possible, try to choose whole grain bagels. If those are not available, choose one that has oats or seeds.

Topping your bagel is another topic, but here’s my two cents: stick to the nutrient-dense foods like smoked salmon, eggs, veggies, hummus, turkey, or nut butter. Try to avoid processed cheeses, cream cheese, mayo, etc.

And remember that bagels are high-calorie foods, containing 300-450 calories each (not including toppings). If you’re heading into your office cube for the day, you may not need such a high-carb, high-calorie breakfast. But if you’re heading up to Vail to ski 12 inches of fresh snow all day, it may be just what your body needs! In other words, use judgment when choosing to eat a bagel for breakfast. Sometimes I just eat half if it’s the only option, and it’s plenty to keep me full as long as I top it with some good fats and protein.