WEBVTT 00:00:20.110 --> 00:00:23.750 Well, it is actually almost 1 a .m., and this 00:00:23.750 --> 00:00:26.410 is Thoughts If It Were You, Food for Thought, 00:00:26.570 --> 00:00:32.130 and I'm your host, Neogentrics. Now, we've been 00:00:32.130 --> 00:00:34.450 going over dietary facts for the last couple 00:00:34.450 --> 00:00:38.210 of days, trying to get as much information as 00:00:38.210 --> 00:00:40.689 we could out there about nutrition and how you 00:00:40.689 --> 00:00:43.530 can be a healthier you by controlling what you're 00:00:43.530 --> 00:00:44.969 eating and knowing what you're actually putting 00:00:44.969 --> 00:00:48.689 in your mouth. Okay. And I'm not just giving 00:00:48.689 --> 00:00:52.320 this advice. Over my podcast, I'm actually using 00:00:52.320 --> 00:00:54.340 it myself. And within the last couple of weeks, 00:00:54.399 --> 00:00:56.840 I've managed to lose about 10, 15 pounds. So 00:00:56.840 --> 00:01:00.299 I'd say it's a win -win for me. So if I can do 00:01:00.299 --> 00:01:02.500 it, I know you can too. Select modifications 00:01:02.500 --> 00:01:04.900 need to be made for each individual person. But 00:01:04.900 --> 00:01:09.680 the overall satisfaction and the overall point 00:01:09.680 --> 00:01:14.500 of what we're doing is still there. So we're 00:01:14.500 --> 00:01:17.200 going to go on and finish with the last of the 00:01:17.200 --> 00:01:19.079 food, diet, and nutrition ideas that I have. 00:01:20.010 --> 00:01:23.890 um and that would be the dietary minerals okay 00:01:23.890 --> 00:01:27.189 now the first thing that must come to mind is 00:01:27.189 --> 00:01:32.230 uh why why dietary minerals what's the point 00:01:32.230 --> 00:01:35.069 of knowing what this is what good does it do 00:01:35.069 --> 00:01:38.730 for me well let's start with this okay what are 00:01:38.730 --> 00:01:43.530 minerals that is a question um a lot of people 00:01:43.530 --> 00:01:53.459 should first ask anyway i'll keep it simple Minerals, 00:01:53.459 --> 00:01:55.299 they're naturally occurring elements and are 00:01:55.299 --> 00:01:58.680 therefore found on the periodical table of the 00:01:58.680 --> 00:02:03.620 elements. The body uses minerals for some important 00:02:03.620 --> 00:02:05.780 functions, and like I mentioned before, some 00:02:05.780 --> 00:02:07.739 are necessary for a healthy body and mind. And 00:02:07.739 --> 00:02:09.180 I have brought up a couple of these minerals 00:02:09.180 --> 00:02:11.300 already by talking about a couple of other stuff 00:02:11.300 --> 00:02:18.199 as well. Vitamins are made of minerals. I'm going 00:02:18.199 --> 00:02:19.379 to give you a couple of foods that are going 00:02:19.379 --> 00:02:22.169 to be high in certain minerals. However, it's 00:02:22.169 --> 00:02:27.770 not going to be as accurate as some other lists 00:02:27.770 --> 00:02:30.870 out there, but I'm going to give my best from 00:02:30.870 --> 00:02:35.110 what I have. Plants and animals get the majority 00:02:35.110 --> 00:02:39.310 of minerals from the soil on which they are grown 00:02:39.310 --> 00:02:42.870 or raised. So if the soil in a particular region 00:02:42.870 --> 00:02:45.090 is rich in one type of mineral, then this is 00:02:45.090 --> 00:02:47.030 likely to be found in a higher concentration 00:02:47.030 --> 00:02:51.319 in plants and animals of that region. Most minerals 00:02:51.319 --> 00:02:56.960 require in tiny quantities, but they can still 00:02:56.960 --> 00:02:58.939 have a significant effect on health and well 00:02:58.939 --> 00:03:03.979 -being, even if it's just a little bit. So, now 00:03:03.979 --> 00:03:06.219 that I've got my intro out of the way, let's 00:03:06.219 --> 00:03:43.819 get started, shall we? disclaimer okay if you 00:03:43.819 --> 00:03:46.500 think you may be deficient in a certain mineral 00:03:46.500 --> 00:03:49.199 then you should be properly diagnosed by a health 00:03:49.199 --> 00:03:51.919 care professional self -diagnosis can be dangerous 00:03:51.919 --> 00:03:55.199 most people get their daily minerals from eating 00:03:55.199 --> 00:03:57.819 a well -balanced varied diet including lots of 00:03:57.819 --> 00:04:01.620 fruits fresh fruits and vegetables okay now they 00:04:01.620 --> 00:04:03.840 got that out of the way let's go ahead and go 00:04:03.840 --> 00:04:06.919 through the list of mineral nutrients that i 00:04:06.919 --> 00:04:09.789 have here I'm going to try my best to keep them 00:04:09.789 --> 00:04:17.310 in alphabetical order, but no guarantee. First 00:04:17.310 --> 00:04:21.209 up is boron. It can be found in many fruits, 00:04:21.290 --> 00:04:24.509 vegetables, and even a couple of nuts. That could 00:04:24.509 --> 00:04:28.610 have been worded better. It is needed by the 00:04:28.610 --> 00:04:31.189 body in tiny quantities. It helps the body to 00:04:31.189 --> 00:04:34.230 use both calcium and magnesium effectively, and 00:04:34.230 --> 00:04:36.629 is thought to be useful in bone development and 00:04:36.629 --> 00:04:39.060 maintenance. muscle development, and even your 00:04:39.060 --> 00:04:41.540 strength, and can help alleviate problems associated 00:04:41.540 --> 00:04:44.779 with vitamin D deficiency. It's also been known 00:04:44.779 --> 00:04:47.560 to prevent arthritis, though I have yet to see 00:04:47.560 --> 00:04:51.019 this. Next is the all -in -well -known calcium. 00:04:52.439 --> 00:04:55.180 Yes, it is a mineral, and it's found mostly in 00:04:55.180 --> 00:04:57.480 milk and other dairy products. This, including 00:04:57.480 --> 00:05:00.160 cheese, yogurt, low -fat dairy products, contain 00:05:00.160 --> 00:05:03.300 more calcium, as less of their volume is taken 00:05:03.300 --> 00:05:08.879 up by fat. Nuts, seeds, oily fish, dark green 00:05:08.879 --> 00:05:12.139 vegetables can also be rich in calcium. Notice 00:05:12.139 --> 00:05:16.319 I said dark green vegetables. It is required 00:05:16.319 --> 00:05:18.899 for the production and upkeep of your bones and 00:05:18.899 --> 00:05:22.240 your teeth. So calcium plays a key role in nerve 00:05:22.240 --> 00:05:25.980 signaling, your muscle contractions, as well 00:05:25.980 --> 00:05:28.360 as controlling levels of your hormones. So chances 00:05:28.360 --> 00:05:30.600 are, if your hormones aren't where they're supposed 00:05:30.600 --> 00:05:31.920 to be, it's probably because you have a lack 00:05:31.920 --> 00:05:34.730 of calcium. However, too much calcium is dangerous 00:05:34.730 --> 00:05:36.930 and it can lead to serious problems like stroke 00:05:36.930 --> 00:05:39.490 and heart attack, whereas little can cause muscle 00:05:39.490 --> 00:05:43.550 cramps, numbness in the extremities. Even abnormal 00:05:43.550 --> 00:05:48.009 heartbeats can be caused from this. Next would 00:05:48.009 --> 00:05:51.149 be chromium, this mineral. It helps your body 00:05:51.149 --> 00:05:54.350 break down fat, carbohydrates, some hormones 00:05:54.350 --> 00:05:58.589 like insulin. It is also fundamental in the body's 00:05:58.589 --> 00:06:03.670 production of some fatty acids and cholesterol 00:06:03.670 --> 00:06:08.129 essential for brain function. It's needed in 00:06:08.129 --> 00:06:10.329 small quantities and it's common in many, many 00:06:10.329 --> 00:06:12.649 foods. So we get most of our chromium through 00:06:12.649 --> 00:06:14.949 meat, fish, whole grains, fruit, vegetables, 00:06:15.209 --> 00:06:20.889 so on and so forth. One is cobalt. I covered 00:06:20.889 --> 00:06:24.290 it in vitamins. It is found in vitamin B12. It 00:06:24.290 --> 00:06:25.990 helps with the production of red blood cells, 00:06:26.189 --> 00:06:28.709 and it's only needed in small quantities in our 00:06:28.709 --> 00:06:32.550 diet. So with that, we're going to take a short 00:06:32.550 --> 00:06:41.769 break, and I'll be right back. Okay, so it's 00:06:41.769 --> 00:06:44.389 still a consolation that most of those are well 00:06:44.389 --> 00:06:47.230 -known. But let's cover one that you may not 00:06:47.230 --> 00:06:49.209 realize is a mineral that your body actually 00:06:49.209 --> 00:06:55.850 ingests. Copper. It is needed by the body to 00:06:55.850 --> 00:06:59.850 help make healthy hemoglobin. That is your red 00:06:59.850 --> 00:07:02.189 blood cells and the bones, believe it or not. 00:07:02.470 --> 00:07:04.750 It's also necessary for effective healing of 00:07:04.750 --> 00:07:08.490 wounds as it helps the blood to clot. For coloring 00:07:08.490 --> 00:07:11.930 and pigmentation of hair and even fertility for 00:07:11.930 --> 00:07:13.970 women who want to know why they can't be fertile. 00:07:14.750 --> 00:07:16.990 There is a correlation between copper and levels 00:07:16.990 --> 00:07:19.769 of certain fats in the blood, especially cholesterol. 00:07:20.589 --> 00:07:23.050 The more copper, the less cholesterol, and vice 00:07:23.050 --> 00:07:25.889 versa, so on and so forth. However, you should 00:07:25.889 --> 00:07:27.910 only increase your copper intake if you are told 00:07:27.910 --> 00:07:30.290 to by a healthcare professional, again, like 00:07:30.290 --> 00:07:33.490 I mentioned before, that you're deficient. It 00:07:33.490 --> 00:07:35.230 is stored in tiny amounts in the body and therefore 00:07:35.230 --> 00:07:37.810 does not need to be replenished every single 00:07:37.810 --> 00:07:41.980 day. as well as from natural sources such as 00:07:41.980 --> 00:07:44.620 lamb, liver, oysters, nuts, cherries, whole grains, 00:07:44.759 --> 00:07:47.360 seeds, and many fruits, and vegetable traces 00:07:47.360 --> 00:07:50.420 of copper may be found in water supplies using 00:07:50.420 --> 00:07:53.600 copper pipes or transferred to the body via copper 00:07:53.600 --> 00:07:56.939 cooking implements and pans. So, while you may 00:07:56.939 --> 00:07:59.980 not know it or not, you are actually eating it, 00:08:00.040 --> 00:08:03.560 even though it's a metal used in a lot of other 00:08:03.560 --> 00:08:06.139 things, and it's also well known for conducting 00:08:06.139 --> 00:08:10.180 electricity. Next is fluoride. I'm going to go 00:08:10.180 --> 00:08:12.300 ahead and say this right now. It is good for 00:08:12.300 --> 00:08:15.519 the teeth and it does help prevent and even reverse 00:08:15.519 --> 00:08:17.680 tooth decay. And it's found in many toothpastes 00:08:17.680 --> 00:08:23.839 and mouthwash products. However, it is not healthy 00:08:23.839 --> 00:08:27.500 for your body. At all. It's only good for your 00:08:27.500 --> 00:08:32.679 teeth and only your teeth in small amounts. And 00:08:32.679 --> 00:08:36.289 I mean literally small amounts. You can get fluoride 00:08:36.289 --> 00:08:40.309 -free toothpaste if you're unsure if your toothpaste 00:08:40.309 --> 00:08:44.549 has too much of it. Okay? It has been added sometimes 00:08:44.549 --> 00:08:47.190 controversially to water supplies, mainly in 00:08:47.190 --> 00:08:49.529 the United States, Canada, Brazil, Australia, 00:08:49.730 --> 00:08:51.830 New Zealand, Philippines, and even parts of Europe, 00:08:51.889 --> 00:08:57.190 including the UK. Ireland, and Spain. It can 00:08:57.190 --> 00:08:59.429 be naturally present in water supplies in various 00:08:59.429 --> 00:09:02.149 levels. Sometimes water is treated to remove 00:09:02.149 --> 00:09:04.490 excess fluoride, but again, the fact of the matter 00:09:04.490 --> 00:09:07.950 is that it's in your water. People have speculated 00:09:07.950 --> 00:09:11.509 that adding fluorine to water would help cause 00:09:11.509 --> 00:09:14.429 health problems, cancer being a particular concern. 00:09:15.289 --> 00:09:17.950 However, apart from the discoloration of your 00:09:17.950 --> 00:09:20.149 teeth at high levels, there's been no evidence 00:09:20.149 --> 00:09:22.370 that fluoride is toxic. At least that's what 00:09:22.370 --> 00:09:26.740 they wanted to believe. Um, it is found naturally 00:09:26.740 --> 00:09:28.899 in edible fresh water and it's present in many 00:09:28.899 --> 00:09:31.019 foods. The only downside is that, like I said 00:09:31.019 --> 00:09:34.799 before, too much of it is toxic. Okay? In small 00:09:34.799 --> 00:09:37.440 doses, it's harmless. But over time, it does 00:09:37.440 --> 00:09:49.840 build up. Yeah, it's not exactly a good one. 00:09:50.919 --> 00:09:54.549 Next, let's talk about iodine. It helps in the 00:09:54.549 --> 00:09:57.470 production of your thyroid hormones. It helps 00:09:57.470 --> 00:10:00.409 your body to keep a healthy metabolism. Digesting 00:10:00.409 --> 00:10:02.629 food thoroughly and at the right speed. It may 00:10:02.629 --> 00:10:06.649 also help prevent certain cancers. Good sources 00:10:06.649 --> 00:10:10.110 of iodine include sea fish, other sea food, select 00:10:10.110 --> 00:10:12.309 cereals, grains, depending on the amount of natural 00:10:12.309 --> 00:10:14.690 occurring iodine in the soil where they were 00:10:14.690 --> 00:10:20.720 grown. After that would be iron. It's an important 00:10:20.720 --> 00:10:22.940 nutrient helping to make your red blood cells, 00:10:23.039 --> 00:10:26.179 well, red, and allow them to carry oxygen around 00:10:26.179 --> 00:10:28.320 your body. Now, keep this in mind. A lack of 00:10:28.320 --> 00:10:31.960 iron can lead to iron deficiency anemia. It's 00:10:31.960 --> 00:10:35.159 a potentially serious condition. It may include 00:10:35.159 --> 00:10:38.840 some of the following symptoms. Tiredness, feeling 00:10:38.840 --> 00:10:45.720 faint, being easily made breathless, heart palpitations, 00:10:45.720 --> 00:10:50.860 fragile nails, hair loss. In extreme cases, even 00:10:50.860 --> 00:10:54.940 heart failure. Iron deficiency anemia occurs 00:10:54.940 --> 00:10:58.519 most commonly in women, especially during heavy 00:10:58.519 --> 00:11:02.179 menstruation, like your menstrual cycles. And 00:11:02.179 --> 00:11:05.740 in pregnancy, it can usually be easily corrected 00:11:05.740 --> 00:11:07.740 with iron supplements, so this is why you have 00:11:07.740 --> 00:11:11.600 to be very, very careful. Next is manganese, 00:11:11.639 --> 00:11:15.120 not to be confused with magnesium. Okay. Manganese 00:11:15.120 --> 00:11:18.299 is an essential element. It's useful in the formation 00:11:18.299 --> 00:11:21.120 of bones and performing functions in the pituitary 00:11:21.120 --> 00:11:23.500 gland. Also, your liver, your pancreas, and your 00:11:23.500 --> 00:11:26.379 kidneys. So, it helps with your bowel movement. 00:11:27.120 --> 00:11:29.200 It also aids in the breaking down of carbohydrates, 00:11:29.500 --> 00:11:32.080 your cholesterol, and amino acids in the body. 00:11:32.340 --> 00:11:34.799 It's found mostly in whole grains and many fruits 00:11:34.799 --> 00:11:37.419 and vegetables. And get this. It's also found 00:11:37.419 --> 00:11:40.159 in tea. Believe it or not, it's found in tea. 00:11:41.340 --> 00:11:50.220 Okay. Next would be the molybdenum. It's pronounced 00:11:50.220 --> 00:11:57.000 molybdenum, but point in case being that it is 00:11:57.000 --> 00:11:59.039 found in many, many foods, okay? Let's put it 00:11:59.039 --> 00:12:01.360 simply. It's found in liver, eggs, green beans, 00:12:01.440 --> 00:12:03.480 sunflower seeds, lentils, cucumbers, and whole 00:12:03.480 --> 00:12:05.960 grains. However, the amount of it found in foods 00:12:05.960 --> 00:12:08.059 is usually dependent on the area where they grow, 00:12:08.220 --> 00:12:11.480 okay? As for its key roles in the body, well, 00:12:11.559 --> 00:12:16.090 it... including enabling enzymes to function, 00:12:16.269 --> 00:12:19.690 which enzymes are large molecules that increase 00:12:19.690 --> 00:12:21.629 the speed of chemical reactions from your body, 00:12:21.950 --> 00:12:24.029 you know, without being changed themselves in 00:12:24.029 --> 00:12:26.649 the process. This can help protect against certain 00:12:26.649 --> 00:12:29.970 cancers, but in high doses can also interfere 00:12:29.970 --> 00:12:32.250 with the body's ability to process copper. So, 00:12:32.250 --> 00:12:48.659 molybdenum is good and bad. Okay? So, moving 00:12:48.659 --> 00:12:53.179 forward here, nickel. Yes, your body does ingest 00:12:53.179 --> 00:12:55.500 nickel. It is needed in very small quantities 00:12:55.500 --> 00:12:58.620 in your body, and its exact purpose, well, how 00:12:58.620 --> 00:13:02.500 do I put this? It's not exactly clear. Having 00:13:02.500 --> 00:13:05.059 too much or too little can cause problems in 00:13:05.059 --> 00:13:07.759 your body, so that is a known fact. Deficiency 00:13:07.759 --> 00:13:11.299 can lead to depression, hypertension, liver disease, 00:13:11.460 --> 00:13:14.950 and anemia. That's known. People with nickel 00:13:14.950 --> 00:13:19.289 deficiency can also have high blood sugar. By 00:13:19.289 --> 00:13:21.250 the way, having too much of it, on the other 00:13:21.250 --> 00:13:23.409 hand, can mean low blood sugar levels and increased 00:13:23.409 --> 00:13:29.830 risk of chest pains, which is agnea, and asthma 00:13:29.830 --> 00:13:33.289 can be caused from too much nickel found in your 00:13:33.289 --> 00:13:36.190 body. It's found in nuts, seeds, whole grains, 00:13:36.330 --> 00:13:38.149 cocoa powder, dark chocolate, as well as other 00:13:38.149 --> 00:13:43.970 foods. Next is selenium. It's needed a very small 00:13:43.970 --> 00:13:46.110 amount as part of our daily diet. It protects 00:13:46.110 --> 00:13:48.490 your body's cells from damage caused by oxidation. 00:13:50.649 --> 00:13:53.330 Oxidization, sorry. It helps to strengthen the 00:13:53.330 --> 00:13:56.049 immune system and support your thyroid's function 00:13:56.049 --> 00:13:59.149 for a healthy metabolism. It can also help keep 00:13:59.149 --> 00:14:03.049 your hair and nails looking fantastic, as they 00:14:03.049 --> 00:14:06.769 say. It occurs naturally in many foods. The levels 00:14:06.769 --> 00:14:09.490 of it in food are dependent on the natural occurring... 00:14:09.870 --> 00:14:12.629 levels in the soil, therefore it varies by geographic 00:14:12.629 --> 00:14:15.610 location. This being said, Brazilian nuts are 00:14:15.610 --> 00:14:18.169 particularly high in selenium, but the element 00:14:18.169 --> 00:14:20.850 can also be found in some cereals, fish, meat, 00:14:21.090 --> 00:14:24.710 definitely shrimp, there's one for you, tuna, 00:14:24.769 --> 00:14:27.750 salmon, mushrooms, and eggs. So eating one Brazilian 00:14:27.750 --> 00:14:29.629 nut a day as part of a healthy balanced diet 00:14:29.629 --> 00:14:31.909 will keep your selenium levels topped up. Believe 00:14:31.909 --> 00:14:34.870 it or not, that's more than enough. Next would 00:14:34.870 --> 00:14:36.669 be silicon, and something you wouldn't really 00:14:36.669 --> 00:14:38.809 think you would eat, considering what it's used 00:14:38.809 --> 00:14:42.440 for. It's rarely written about in essential mineral 00:14:42.440 --> 00:14:44.820 lists, but it does have an important role that 00:14:44.820 --> 00:14:47.460 it plays in your body. It helps to make bone, 00:14:47.620 --> 00:14:52.220 blood vessels, cartilage, tendons, and strong 00:14:52.220 --> 00:14:54.740 nails. It also helps the skin to remain flexible 00:14:54.740 --> 00:14:59.799 and avoid premature aging. Being the most abundant 00:14:59.799 --> 00:15:02.279 element in soil, it is present in many foods, 00:15:02.320 --> 00:15:04.500 especially whole grains, sugar, fresh herbs, 00:15:04.700 --> 00:15:09.269 salad greens, and cucumbers. of hard drinking 00:15:09.269 --> 00:15:14.070 water may also be a good source so there's nothing 00:15:14.070 --> 00:15:16.470 wrong with that but just please please please 00:15:16.470 --> 00:15:18.450 be careful of the water that you're drinking 00:15:18.450 --> 00:15:21.769 okay we're gonna take another short break here 00:15:21.769 --> 00:15:24.409 and then we'll be back to finish up with the 00:15:24.409 --> 00:15:39.460 last three minerals Now let's get on to one that 00:15:39.460 --> 00:15:43.860 a lot of people know of. Sodium. Most modern 00:15:43.860 --> 00:15:46.840 diet provides sodium in levels far higher than 00:15:46.840 --> 00:15:51.639 what your body is actually needing. With that 00:15:51.639 --> 00:15:54.379 being said, due to the amount of sodium chloride 00:15:54.379 --> 00:15:57.419 contained in processed and manufactured foods, 00:15:57.600 --> 00:16:00.919 you need to watch what you're eating. Salt is 00:16:00.919 --> 00:16:03.720 made up of approximately 40 % sodium and 60 % 00:16:03.720 --> 00:16:05.980 chloride. Keep that in mind. And according to 00:16:05.980 --> 00:16:07.580 the U .S. Department of Health and Human Services, 00:16:07.639 --> 00:16:10.000 the average daily American diet contains around 00:16:10.000 --> 00:16:14.580 3 ,400 milligrams of sodium. Your body only needs 00:16:14.580 --> 00:16:17.139 1 ,500 milligrams of sodium, less than a teaspoon 00:16:17.139 --> 00:16:20.399 of salt a day. The sodium helps regulate the 00:16:20.399 --> 00:16:22.279 amount of water in cells, controls the overall 00:16:22.279 --> 00:16:24.580 fluid balances in your body, and helps keep nerves 00:16:24.580 --> 00:16:28.500 and muscles working properly. On that note, sodium 00:16:28.500 --> 00:16:31.460 chloride or salt intake has an effect on blood 00:16:31.460 --> 00:16:34.409 pressure. High salt diets increase blood pressure, 00:16:34.450 --> 00:16:36.590 whereas reduced salt intake can also lower blood 00:16:36.590 --> 00:16:40.070 pressure. So high blood pressure can result in 00:16:40.070 --> 00:16:42.450 serious health problems, including heart and 00:16:42.450 --> 00:16:45.490 kidney disease, if not kidney failure. So please 00:16:45.490 --> 00:16:50.529 keep that in mind. Next is vanadium. This one 00:16:50.529 --> 00:16:53.009 I'm familiar with. It is needed only in small 00:16:53.009 --> 00:16:56.090 amounts. Most people get enough of it from the 00:16:56.090 --> 00:16:58.990 food they eat, and deficiency in this is very, 00:16:59.049 --> 00:17:03.909 very rare. Supplements are usually not recommended 00:17:03.909 --> 00:17:07.769 as high levels can be toxic. It's essential for 00:17:07.769 --> 00:17:09.549 proper growth and development of your bones. 00:17:10.029 --> 00:17:13.329 With the help of Popeye the Sailor Man, people 00:17:13.329 --> 00:17:15.390 believe that spinach is a good source of iron. 00:17:15.549 --> 00:17:18.670 It is, however, spinach also contains iron absorption 00:17:18.670 --> 00:17:21.690 inhibition substances that render most iron in 00:17:21.690 --> 00:17:24.769 spinach unusable by your body anyway. So tea 00:17:24.769 --> 00:17:27.089 and coffee also contain substances that can make 00:17:27.089 --> 00:17:29.579 it harder for your body to absorb iron. Good 00:17:29.579 --> 00:17:32.799 sources of iron include liver, liver pate, fortified 00:17:32.799 --> 00:17:35.160 breakfast cereals, kales, nuts, beans, and whole 00:17:35.160 --> 00:17:40.099 grains. So keep this in mind. Vanadium helps 00:17:40.099 --> 00:17:44.119 with your body's processing of iron. So if you 00:17:44.119 --> 00:17:45.700 don't have enough of it in your body, that's 00:17:45.700 --> 00:17:47.180 one of the reasons why you're not getting what 00:17:47.180 --> 00:17:53.019 you need. Last but not least, zinc. Okay, it's 00:17:53.019 --> 00:17:55.460 an essential mineral of paramount importance 00:17:55.460 --> 00:17:58.319 to your health. Deficiency is a huge problem 00:17:58.319 --> 00:18:00.559 in developing nations, and it is estimated that 00:18:00.559 --> 00:18:04.059 zinc deficiency affects around over, well, it 00:18:04.059 --> 00:18:06.119 used to be over 2 billion people, but we've already 00:18:06.119 --> 00:18:10.259 exceeded past 5 as it is now. Okay, and in children, 00:18:10.420 --> 00:18:13.359 lack of zinc can hinder natural growth and sexual 00:18:13.359 --> 00:18:15.900 maturity, increase the likelihood of developing 00:18:15.900 --> 00:18:20.640 infections, and cause diarrhea. In adults, zinc 00:18:20.640 --> 00:18:22.720 deficiency is usually due to inadequate diets, 00:18:22.819 --> 00:18:25.240 eating the wrong things. There are many symptoms 00:18:25.240 --> 00:18:29.700 of zinc deficiency. These can include, just give 00:18:29.700 --> 00:18:33.140 me a short list here, depressed growth, diarrhea, 00:18:33.619 --> 00:18:41.829 impotence, hair loss, eye and skin... reduced 00:18:41.829 --> 00:18:44.710 appetite, reduced concentration. Other brain 00:18:44.710 --> 00:18:47.930 functions will be weaker. There will also be 00:18:47.930 --> 00:18:51.289 a weaker immune system. You won't be able to 00:18:51.289 --> 00:18:56.309 think as fast. You'll always feel sluggish. Yeah, 00:18:56.309 --> 00:18:58.549 see, zinc has a very big role that it plays in 00:18:58.549 --> 00:19:01.390 your body. It is present in many foods, including 00:19:01.390 --> 00:19:04.990 meat, especially red meat, seeds, and nuts, seafood, 00:19:05.470 --> 00:19:10.319 cocoa powder, and dark chocolate. Zinc supplements 00:19:10.319 --> 00:19:12.400 are widely available and are sometimes recommended 00:19:12.400 --> 00:19:16.519 for people on vegetarian and vegan diets. As 00:19:16.519 --> 00:19:18.279 it doesn't matter if you don't want to eat these 00:19:18.279 --> 00:19:21.380 other things that I listed here, keep in mind 00:19:21.380 --> 00:19:23.960 if you don't have enough zinc in your diet, yes, 00:19:24.039 --> 00:19:27.200 you may be fit, yes, you may be skinny, but your 00:19:27.200 --> 00:19:30.200 sexual levels will drop like the wind during 00:19:30.200 --> 00:19:34.099 a storm when you walk into the eye. I'm sorry 00:19:34.099 --> 00:19:36.480 to say this, but your body does need a lot of 00:19:36.480 --> 00:19:38.119 the things that you don't think you should be 00:19:38.119 --> 00:19:41.519 eating. Okay? So with that being said, that brings 00:19:41.519 --> 00:19:47.059 a close to diet and health for your body, as 00:19:47.059 --> 00:19:48.859 well as the food and nutrition that you need 00:19:48.859 --> 00:19:52.460 for your body. Okay? I thank you guys for sticking 00:19:52.460 --> 00:19:54.940 around as I was completing these segments for 00:19:54.940 --> 00:19:58.220 this topic. We'll be going back into personal 00:19:58.220 --> 00:20:00.640 skills and picking up where I left off with the 00:20:00.640 --> 00:20:04.960 next available skill. Until then, I wish you 00:20:04.960 --> 00:20:07.779 the best and have a great rest of your day. Neogentrix 00:20:07.779 --> 00:20:08.039 out.