Don't Lose Your Mind Lose Your Weight by Diwekar Rujuta

Author:Diwekar, Rujuta [Diwekar, Rujuta]
Language: eng
Format: epub
ISBN: 9788184001655
Publisher: Random House, India
Published: 2012-07-15T18:30:00+00:00

Minerals

Calcium

Found in dairy products, tofu, green leafy vegetables, nuts, seeds and in fact almost all wholesome food. It is the most abundant mineral in the body.

We need it because it maintains the health of bones, joints and teeth, is responsible for all muscular contraction, for clotting of blood and to regulate blood pressure.

Take it as a supplement daily. Bone is a dynamic living tissue in the body, being broken down and rebuilt daily, even in adults. Thus, calcium is essential in maintaining good bone health on a daily basis. A diet that is high in processed foods, caffeine, alcohol, sugar and sodium reduces calcium absorption. So does regular intake of antacids and laxatives. Thus, here is one mineral we all must supplement in our diet. If you are using a calcium supplement, check what compound it uses. A calcium citrate or lactate (soluble in form) compound is absorbed much better by the human body than the popular calcium carbonate or phosphate supplements. Use a supplement of 1000 milligrams a day for optimum health.

Iron

Found in meat, fish and eggs (all non-veg sources). Veg sources are garden cress seeds (traditionally used to make laddoos for pregnant and nursing women), bajra, jowar, other whole grains, fresh vegetables and fruits. For iron to be absorbed effectively, we need adequate amounts of vitamin C and B (specifically B12) in our body.

We need it because it is a part of haemoglobin which transports oxygen from lungs to different tissues of the body and carbon dioxide from different tissues to the lungs.

Don’t take iron supplements. Just like in case of calcium, processed foods, caffeine, anti depressants, sodium, sugar (including desserts, mithai and chocolates that we eat because of PMS) reduce absorption of iron in the body. The best strategy to improve iron intake is not to take iron supplements, but instead to create an environment in the body which will encourage iron absorption. Reduce your intake of sweets and caffeine, and increase vitamins C and B, in addition to drinking adequate amounts of water. Deficiency of iron is common especially in women. During menstrual periods women lose blood (good blood and not impurities, unlike what we believed earlier), and with it we lose important minerals like iron, copper, magnesium, etc.

Selenium, zinc, chromium, magnesium, manganese, copper

Found in fish, egg, whole grains, fresh veggies.

These minerals are gaining importance, not just because they are essential to preventing diseases but also because they are antioxidants, and promote fat burning in our body. Insulin insensitivity is a common reason for gaining fat and is rampant in urban India and in the west, and these minerals have proved to be efficient in improving insulin sensitivity.

Zinc and chromium are of paramount importance for good skin and hair growth, and to prevent acne and wrinkles. Zinc also plays a role in normal testosterone function and aiding muscle growth. For protection against free radicals, selenium is vital. Additionally, copper is required for optimum iron absorption; while manganese is responsible for thyroid function and blood sugar control. Magnesium helps lower blood pressure, eases PMS symptoms and lowers LDL levels.

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